Tip Modified Reverse Hyper Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip Modified Reverse Hyper You should feel this variation almost entirely in your glutes Start with body weight for around 10 reps by Ben Bruno March 30, 2018April 5, 2021 Tags Exercise Coaching, Glutes, Tips With a regular reverse hyper, it's easy to descend too far down and go into lumbar flexion at the bottom, which puts tremendous shear on the lumbar spine. Likewise, it's easy to come up too high and hyperextend your lumbar spine at the top, which is also problematic, especially under heavy loads. To avoid this issue, try moving the legs "in and out" instead of "up and down." Lie prone on a table or bench with your legs hanging off the edge, your knees bent and your hips flexed to approximately 90 degrees. From there, brace your core, squeeze your glutes, and extend your legs straight back behind you. Hold for a brief pause and return to the starting point. When your legs are fully extended, there should be a straight line going from your feet to your head. Since your legs aren't moving up and down in the vertical plane, it's much easier to keep a neutral spine, thereby allowing you to hone in on the glutes without irritating your lower back. Start with just your own bodyweight until you get the hang of it. Trust me, it's harder than you might think. You should feel it almost entirely in your glutes. If you feel it in your lower back, you're probably raising your feet up too high. Now Add Weight Once you can comfortably do a few sets of 8-10 reps with just bodyweight, you can progress by adding ankle weights or putting a small dumbbell between your feet. If you're doing them correctly with controlled form, it won't take much weight at all (around 10-25 pounds tops). You can also modulate the difficulty with your setup position – the more of your torso that's resting on the bench, the easier it will be, and vice versa. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 17 Not-So-Obvious Signs That Your Form Sucks Everyone thinks they use great form. They don't. Here are some weird ways your body is telling you your form sucks. Bodybuilding, Powerlifting & Strength, Training Joel Seedman, PhD March 15 Training Tip Step Up Your Leg Gains This is what your glutes, quads, and hams have been missing. Training Dan North February 12 Training Kick-Ass Reads The Testosterone Files - 1998 A look back at the best articles of 1998, the first year of Testosterone magazine.(Guess what? They still kick ass.) Training Bryan Krahn August 2 Training The Stage System One training system to rule them all? Whether your goal is strength, size, or athletic speed, this method will take you to the next level. Bodybuilding, Powerlifting & Strength, Training Eric Cressey April 9