Reverse Hyper Machine
Also known as: Reverse Hyperextension Machine, Reverse Hyper Machine Raise, Pendulum Reverse Hyper
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie face down on the machine pad with hips at the edge, grip the handles and let the legs hang with the strap or pad behind the ankles.
- Squeeze the glutes and swing the legs up until they are in line with your torso.
- Pause briefly, then lower the legs under control and let them swing slightly under the pad.
Cues
- Raise to body level, not far above it.
- Use the handles to keep the torso still.
Common mistakes
- Swinging the legs with momentum.
- Raising the legs far above the torso and overarching the lower back.
- Using a load that makes the pendulum uncontrolled.