Description

Reverse hyperextensions with body weight on the floor is a good exercise to train the gluteus and the back of the thigh in isolation. It is a bodyweight exercise and no equipment is required.

Exercise

Reverse Hyperextensions

On the ground

Type: Unilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Lie on your stomach on the floor.
2

Stretch your legs straight back and cross your arms in front of your head.
3

Lift your legs off the floor until your butt muscles are fully contracted and hold the position briefly. Exhale as you do so.
4

Lower your legs back to the floor. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Keep your eyes on the floor throughout the exercise so that your cervical spine is in line with the rest of your spine.
TIP: To make the exercise harder, you can clamp an additional weight between your feet.