Reverse Hyper Extension, similar to the reverse goat press, is to lift the legs upward to exercise the gluteal muscles.
Target exercise area: Gluteus maximus
Action essentials:
1. Lie prone on a bench or goat stool, with both hands Both sides of the cradling device.
2. Then swing upright legs alternately (or at the same time) up to the highest position, stay still for a second; then slowly return to the original state, and repeat.
Notes:
1. When your legs are straight and swing up as high as possible, actively use the contraction force of your gluteus maximus, and Instead of relying on inertia to straighten the lower part of the body, the effect of training the gluteus maximus cannot be achieved.
2. When the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.
3. In order to increase resistance, you can also use bell plates on your legs to bear weight. Of course, special equipment is more convenient:
