How to perform Band Reverse Hyperextension with proper form
Setup
- Equipment: Use a reverse hyperextension bench or a stable surface. Attach a resistance band securely.
- Position: Lie face down on the bench with your hips at the edge and legs hanging off. Hook the resistance band around your feet.
Execution
- Starting Position: Keep your legs together and body straight, with your head in a neutral position.
- Movement:
- Engage your core and glutes.
- Lift your legs upward towards the ceiling, hinging at the hips.
- Aim to raise your legs until your body forms a straight line from head to toes.
- Pause: Hold the top position for a brief second to maximize contraction.
- Lowering: Slowly lower your legs back to the starting position, maintaining control throughout.
Tips
- Keep movements slow and controlled to focus on muscle engagement.
- Avoid arching your back; keep your hips stable.
- Adjust tension by modifying the band's resistance.
Common Mistakes
- Lifting legs too high and compensating with the back.
- Using momentum instead of controlled movement.
By following these steps, you can effectively perform the Band Reverse Hyperextension with proper form, targeting your glutes and lower back safely.
Exercises
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