Weighted Bent-knee Reverse Hyperextension
Muscle Groups: Glutes, Hamstrings
Weighted Bent-knee Reverse Hyperextension focuses on Glutes, Hamstrings.
How to Perform
Follow these step-by-step instructions to perform Weighted Bent-knee Reverse Hyperextension with proper form and technique.
- 1
Lie face down on a bench with your hips at the edge. Hold a dumbbell between your feet or a small weight on your chest for added resistance.
- 2
Keep your knees bent and legs together as you lift your feet towards the ceiling, engaging your glutes and hamstrings.
- 3
Slowly lower your legs back to the starting position without touching the ground. Repeat for desired reps.
Tips for Success
These tips will help you perform Weighted Bent-knee Reverse Hyperextension safely and effectively while maintaining proper form.
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Keep your core tight to avoid straining your lower back.
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Avoid using momentum; control the movement to maintain proper form.
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Make sure your legs stay together to focus the effort on the glutes and hamstrings.
Related Exercises
If you enjoyed Weighted Bent-knee Reverse Hyperextension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bent-knee Reverse Hyperextension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
