Weighted Reverse Hyper-extension
The Weighted Reverse Hyper-extension primarily works the Gluteus Maximus, with secondary activation of the Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae. It is a none isolation exercise at intermediate difficulty.
A none isolation push exercise targeting the Gluteus Maximus.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Biceps Femoris (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
Instructions
- Preparation: Place sandbag or medicine ball between ankles. Lay torso and waist on bench and grasp handles. Feet should be above floor with legs straight. Execution: Raise weight by extending hips as high as possible until legs are nearly straight. Lower legs to original position. Repeat. Comments: Exercise can be performedwithout added weight. Some individuals may be able to articulate both through the hips and through the lower back (i.e. lumbar spine), in which case, Erector Spinae also becomes synergist.
Alternative Exercises
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