How to perform Leverage Machine Reverse Hyperextension with proper form
Setup
- Position Yourself: Sit on the reverse hyperextension machine with your hips positioned at the edge of the platform.
- Feet Placement: Strap your feet into the footpads or secure them under the pads, ensuring a firm grip.
Execution
- Starting Position: Keep your legs extended straight down towards the floor.
- Engagement: Engage your core and squeeze your glutes to stabilize your torso.
- Lift Leg: Raise your legs up towards the ceiling in a controlled motion, ensuring your hips stay pressed against the pad.
- Peak Contraction: Hold the top position briefly to maximize glute engagement.
- Lower Back: Gradually lower your legs back to the starting position, maintaining control throughout the movement.
Tips for Proper Form
- Breathing: Exhale while lifting your legs and inhale as you lower them.
- Avoid Swinging: Perform the movement slowly to avoid momentum and reduce the risk of injury.
- Body Alignment: Keep your back neutral and avoid arching or rounding during the exercise.
Common Mistakes
- Hip Rolling: Ensure your hips remain flat against the pad during movement.
- Overextending: Don’t hyperextend your back; focus on glute engagement.
Benefits
- Strengthens the posterior chain, particularly the glutes and hamstrings.
- Improves hip mobility and stability.
Make sure to adjust the machine settings to fit your body proportions for optimal results.
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