Movement overview

The Band Reverse Hyperextension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.

Step-by-step cues

1. Secure a resistance band to a stable anchor point at floor level.
2. Lie face down on a bench with your hips at the edge and legs hanging off.
3. Loop the resistance band around your ankles.
4. Grip the sides of the bench for stability.
5. Engage your core and glutes, then lift your legs upward by extending your hips.
6. Raise your legs until they are in line with your torso, keeping them straight.
7. Pause briefly at the top of the movement, squeezing your glutes.
8. Slowly lower your legs back to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Technical tips

• Ensure the resistance band is securely anchored to prevent slipping during the exercise.
• Maintain a neutral spine throughout the movement to avoid lower back strain.
• Focus on squeezing your glutes at the top of each repetition for maximum activation.
• Control the descent of your legs to maintain tension in the muscles and avoid momentum.
• Adjust the resistance band tension by changing its length or using a different band strength if needed.