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 reverse hyperextension machine or a sturdy bench, with your hips positioned at the very edge.
- 2
Secure a dumbbell between your feet or behind your knees, keeping your knees slightly bent throughout the exercise.
- 3
Engage your glutes and hamstrings to lift your legs upwards, extending your hips until your body forms a straight line.
- 4
Squeeze your glutes at the top of the movement, ensuring the lift comes from your hips and not your lower back.
- 5
Slowly lower your legs back down to the starting position, controlling the descent and maintaining the slight bend in your knees.
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.
