Tag: glutes

Reverse Hyper Core Training

Reverse Hyper is the name often given for the opposite of the Back Hyperextension. In the latter you stand in the foot pads with your heels held firmly in place. Then leaning the quads or the upper part of the front of your legs on pads you lean forward hinging at the hip toward the floor. You go down to approximately 45 to 60 degrees and then rise up to parallel or more above the ground.

Reverse Hyper on the bench named for the exercise
Reverse Hyper on the bench named for the exercise

With the Reverse Hyper you can use the special bench shown. You place your chest and torso on the bench with your hips extended out over the edge. Then you grasp the handles and hold yourself steady while hinging at the hip joint to lift your legs to above parallel to the floor. You then lower your legs under control to perpendicular below you.

In the video demonstration I’m doing sets of 12 with no additional weight. I’m lifting my heels up fairly high with a good degree of flexibility and mobility in my lower back.

Disclaimer: Obviously this might differ between individuals and is best determined by your own self-awareness or the advice of a qualified professional familiar with this movement and the requirements to perform it safely. Be careful and don’t become injured.

Reverse Hyper Video Demonstration:

httpv://www.youtube.com/watch?v=w8xyR6i97ho

This type of reverse hyper bench has a swing arm that you can slip around your ankles to add weight. The lever arm itself adds in about 5 pounds or so of resistance but it takes a little getting used to. If you want to add weight perhaps just using the empty lever tubing would be a good way to start to see if you like it or not.

I think you could also add ankle weights when you do the reverse hyper. For an exercise like this that I consider an accessory movement I prefer 3-6 sets of 12 with no or little weight added. An accessory movement supports another more primary movement, such as the RDL. Otherwise known as the Romanian Dead Lift this is itself an accessory movement for Squats and Deadlifts.

I’ve seen demos of the reverse hyper holding a dumbbell in between the toes of the feet, but I think this would be too dangerous for most normal people and recommend against it.

The “Superman Plank”, a bodyweight, no bench version of this, is one of the main core exercises in my Mountaineering Fitness: Beginner Training Manual INFO HERE

Glute Kicks with Bands from Power Rack

Your Glutes are a big powerful muscle group, and are essential for a great many training movements, including squats and deadlifts. For mountaineering they come into play stepping up and hiking up. Kicking steps, pushing up in ice climbing or rock climbing, and even trail running all utilize the glutes. For other sports, like skating and gymnastics, the jumping and sprinting sports too, strong glutes are important.

Many who participate in these sports have obvious glute development. The Glute Kick is one way to work your glutes, but since your motion is so large, and the weight is being moved from your ankle, way out with very little leverage advantage, you’ll be using pretty light weights. In this case I’m using a pair of Harbinger Leather 3-Inch Double Ring Ankle Cuff Attachment with hardware-store quicklinks, and Champion Sports Stretch Resistance Band – Light* as the resistance.

Velcro Ankle Cuffs
Leather Velcro Double-D Ankle Cuffs w/quicklink

I clip the quicklink to the Double-D rings, then to the fitness band, which is looped around the lat tower on my power rack. You could use just about anything, and some fitness bands come with little straps you slam in a door.

pull the velcro through and fasten behind
Pull the velcro through the D-rings and fasten

I like this ankle cuff a lot because it’s pretty sturdy, and has sheepskin lining for padding, and helps it slide without leaving chafing or blistering.

clip the quicklink through the second D-ring and then around the stretch band
Clip in the second D-ring and the stretch band

After fastening the velcro ankle band, clipping into the D-rings and the stretch band with the quicklinks, step back away from the support for your band (in this case the power rack lat tower) and stand steadily on the non-working foot. Trying to keep your legs kind of straight, and your back kind of straight as well, just kick back with as little rotation and as much height as your own mobility or flexibility will allow.

clipped in and ready to work your glutes
Band extended showing how the D-Rings and quicklink are connected

In the video I am braced against a bar set high in the rack, but you would get more core activation if you just stabilize on the standing foot. This is one of those exercises that I personally recommend as a warmup or finisher, either just before or just after Good Mornings, or some variation of Deadlift, Straight Leg Deadlifts being one of my favorites.

httpv://www.youtube.com/watch?v=Kb6NPekbrpI

You could do anywhere from 10 to 25 reps with each leg if you’re doing a warmup, or if you’re doing it as a finisher, maybe 4 sets of 10 to 25 reps with each leg. As usual, don’t hurt yourself, do what feels right or natural, and beware of any feelings of pain or discomfort that might indicate a flexibility or mobility issue. YMMV of course…

Making it tougher: stand on your heel or toe, stand on a wobble disk or cushion, add a weighted ankle cuff, add bands, use the low pulley on a lat tower with weight, close your eyes.

* – I’m actually using a light-medium from another company in the video, but there’s no link to that I could handily display here.