Wednesday, December 22, 2010

Exercise of the Month: Reverse Hyper-extension



Exercise of the Month
By William Parker, CSCS
Athletic Performance Center

January – Reverse Hyper-extension

            Many people have problems using their full leverage potential while running.  This is typically due to a lack of complete extension at their hips.  Reverse Hyper-extensions are a good exercise to perform to help correct this deficiency.  It forces the body to activate the Gluteus Maximus, Hamstrings, and Erector Spinae, muscles that extend the hip joint. 
            To perform a Reverse Hyper-extension, you will need an elevated surface, like a stability-ball, padded machine or couch, to lean over in a stable position.  Use your arms to maintain firm, secure positioning of your torso while letting your legs freely hang, as in picture #1.  Then tighten your thigh muscles (quadriceps or quads), and lift both of your legs to the ceiling from your hips, as in picture #2.  To increase difficulty you can add resistance such as bands, ankle weights or heavy shoes/boots.  Try starting with 2 sets of 15 reps, pausing in the top position for a full second.