Eccentryx / Exercise Atlas / recovery
Reverse hyperextension
Hips at bench edge, legs hang, raise through full hip extension — no momentum.
Muscles
- Primary
- glutes
- Supporting
- hamstrings, lower back
Mechanics
- Pattern
- hip extension
- Equipment
- bench, bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Glutes and hams contract at the top; spine decompresses on the lower.
- Progression
- Add ankle weight or band; progress to loaded reverse hyper machine.
- Regression
- Glute bridge if hip hinge pattern is unstable.
Watch for
- Kicking with momentum — removes glute isolation
- Hyperextending the lumbar at the top
- Short range — hips must reach full extension
Substitutions
- Glute bridge
- Romanian deadlift
- Back extension