The reverse hyperextension is a legendary lower body exercise. It effectively tractions the spine while targeting the glutes, hamstrings, and lower back. This is a restoration and strength builder simultaneously, making it invaluable for structural integrity and physical gains. It is truly a win/win movement in every possible respect.
Unfortunately, most lifters do not have access to a reverse hyperextension machine. These machines are not only expensive, but also take up tremendous space. In the rare instance where a gym does have this device, it is usually an inferior model which does not include proper joint angles. This is extremely significant, as the benefits of the reverse hyper come through full rotation of the sacrum, and minimal extension at the top. With cheap imitations, however, the movement pattern is reversed by which there is little rotation of the sacrum, but excessive extension. These incorrect joint angles minimize the positive benefits of reverse hypers.
Knowing this information, I would like to present a real reverse hyperextension solution. This method is very inexpensive, can be executed at most gyms, and requires minimal room. All you need is a power rack, two 2x6s nailed or glued together, and some bands or ankle weights.
The first step is to approach the power rack and set the pins to approximately chest level. Then, place your wooden board on the pins, as if it were a bar ready for rack pulls. Next, loop bands of your choice at the bottom of the power rack (doubled or singled). Finally, cushion the wood by covering it with mats or any other soft material. Voila! You now have a real reverse hyperextension. It is not the prettiest, but it gets the job done perfectly.
All you must do is lean on top of the board, place your feet inside the bands, and perform the exercise! Holding onto the power rack will also provide extra stability, just like the machine would. This powerful exercise provides FULL rotation of the sacrum, while preventing hyperextension at the point of peak contraction (the bands prevent this, as well as the setup). If further tension is desired, simply slide the boards lower down the pins, add another band, or double/quadruple the current bands. These methods guarantee infinite loading potential. Therefore, the DIY reverse hyper is appropriate for novices to super elites. If you seek not to use bands, ankle weights may also be incorporated, However, do recognize that the strength curve will be modified in an unfavorable way. In that case, combining low band tension + ankle weights may be better.
And there you have it folks! This is a super simple setup that mostly anyone can do. You will traction your spine while developing the posterior chain in an amazing way. Prepare for strength, size, and safety gains!
You can do these on a GHD unit as well
@Tim
Absolutely! That is an excellent method
Hello Alex,
Whenever I see you perform GHR it is usually for higher reps. Should this be a universal rule? Is there any to / is it safe to vary rep ranges for the moevment, or should one always employ higher reps? Also, could you use lighter regressions of the movement on off days for restoration and recovery? Thank you in advance,
Ryan Kephalas
where did you find the music used in this video
Just a downright amazing solution and exercise – cannot thank you enough big man.
Have strained my lower back many many times – this and the other article “how to cure” are just fantastic information. I had actually already used some wood and some pillows for a kind of ghetto setup in my own power rack!
To anyone who has suffered lower back pain/SI pain from lifting incorrectly Alex Leonidas’s advice in these two articles is a gold mine!
I found a 100 reps a day for a month followed by 3x a week to really give traction and boost blood flow in this area – enabling me to recover and lift again.
Thank you!
What if we train at a gym and want to do them but we don’t have a machine for that…are there any substitutions ?another question ..i’m a beginner doing your novice workout and our gym don’t have a box for squats and i can’t do free squat cuz it causes knees pain for me and the bench is too high so i can use it as a box…is there any good substitutions for the box squat something that wont hurt my knees…
And i wanted to ask if there’s any substitutions for the stiff leg deadlift / good morning other then the reverse hypers cuz as i said we don’t have one in the gym