Reverse Hyper

What it is

A posterior-chain machine for your hamstrings, glutes, and lower back, with no bar on your shoulders.

The reverse hyper came out of powerlifting. You lie face down with your hips at the end of the pad and your legs hanging free, then swing your legs up behind you against a loaded arm. Your glutes, hamstrings and the muscles along your spine do the lifting, and your lower back gets a gentle stretch on the way down.

On the floor at Atlas

A Rogue reverse hyper, on the floor at 634 Migeon Ave and open to members 24/7.

Who it helps

Squatters, deadlifters, and anyone who wants more hamstring and glute work.

How to use it

1. Start light. Your first sets can be the empty arm or one small plate.
2. Lie face down with your hips right at the edge of the pad and hold the handles.
3. Hook your ankles in, then squeeze your glutes to lift your legs until they're about level with your body.
4. Let your legs swing back down under control. Don't kick the weight up, and don't crank your lower back into a big arch at the top.

How to program it

A common way to use it is 3 to 4 sets of 10 to 20 reps after squats or deadlifts. Some lifters also do a few light sets before they pull, as a warm-up. If anything pinches in your lower back, drop the weight and shorten the swing.