Movement of the Week // The Reverse Hyper + Modification

by Nicole Zapoli

Share This Post

 

Strengthen Your Low Back and Posterior Chain with the Reverse Hyper

If you’re looking for a safe, effective way to strengthen your lower back, glutes, and hamstrings—or recover from a back injury—the reverse hyper is a powerful tool!

Designed to target the entire posterior chain while gently decompressing the spine, this exercise can be a game-changer for anyone needing to build strength or enhance recovery without putting undue stress on the back.

This week, I’m sharing why the reverse hyper is worth including in your training routine, how to perform it safely, and alternatives if you don’t have access to the machine.

 


Top Benefits of Reverse Hyper Training

The reverse hyper isn’t just a strength building movement; it’s also a recovery friendly movement that promotes long term resilience. 

Here’s why:

  1. Gentle on the Spine: Unlike many traditional posterior chain exercises, the reverse hyper decompresses the spine, making it an ideal option for those recovering from back issues.
  2. Rehab and Prehab: Strengthens the low back in a controlled way, helping to prevent and rehabilitate injuries.
  3. Posterior Chain Strength: Builds the glutes, hamstrings, and spinal erectors, improving both performance and stability.
  4. Improved Hip Function: Enhances hip extension strength, which is key for athletic movements like running, jumping, and lifting.
  5. Boosts Recovery: The reverse hyper promotes blood flow to the lower back and surrounding muscles, aiding recovery and reducing stiffness.
 
 

How to Perform the Reverse Hyper

If you have access to a reverse hyper machine, here’s how to get started:

  1. Set the Load: Set load to about 50% of your best squat for four sets of ten reps on a strength day or to about 30-40% of your 1rm back squat for three to four sets of 15 reps for restoration on active rest days, or find a light-to-moderate weight that allows for controlled movement.
  2. Position Yourself: Lie face down on the machine with your hips slightly off the edge of the pad. Secure the straps or pads around your ankles.
  3. Engage the Glutes: Lift your lower body by squeezing your glutes and hamstrings, keeping your movements smooth and controlled.
  4. Focus on Form: Slowly lower your legs on the eccentric phase to half way then release. Pick your head up on the concentric phase (flexion) and lower your head on the eccentric phase (distraction).
 
 

No Machine? 

If you don’t have access to a reverse hyper, you can still reap some benefits with these modifications:

  • Swiss Ball Reverse Hypers: Lie face down on a stability ball and lift your legs, mimicking the reverse hyper movement. You can also modify this even more by keeping one leg on the ground and lifting one leg at a time.
  • GHD Reverse Leg Lift: Use a GHD in reverse with or without a resistance band around your ankles to target the low back, glutes, and hamstrings in a similar motion.
  • Good Mornings: Perform with a light barbell or band to strengthen the posterior chain safely.
 

Check out my YouTube video HERE for step-by-step instructions on these alternatives!

Coaching Tips for Best Results

  • Prioritize Recovery: If you’re working through some back discomfort, start with lighter loads and a higher volume of reps.
  • Breathe: Exhale as you lift your legs and engage your glutes; inhale as you lower.
  • Stay Consistent: Incorporate reverse hypers or their alternatives 2-3 times per week, or even include them in pre and post squat and deadlift sessions, for maximum benefit.
  • Pair with Core Work: Strengthening your core complements reverse hypers and improves overall back health and stability.
 
fitness and wellness coach - functional gymnastics coach - personal trainer - nutrition coach - meal prep - professional athlete - mom - Nicole Zapoli

 

Ready to Strengthen Your Back and Build a Resilient Posterior Chain?

The reverse hyper is just one tool to help you recover, rebuild, and strengthen safely. If you’re ready to take your training to the next level, let’s create a personalized plan that aligns with your goals.

Download my FREE guide to my Top 6 Health and Fitness Tips and start living your strongest, healthiest, happiest life today!

 

How My Remote Coaching Program Can Help You

If you’re feeling inspired to master the rope climb, but don’t know where to start, or if you’ve tried training on your own without success, I’m here to help!

My remote coaching program offers a comprehensive approach to skill development:

  • Individually Designed Programming: Your workouts are tailored to your current abilities and goals. We’ll work together to ensure each drill and movement is progressing you toward your straddle press to handstand.
  • Weekly Coaching Cues and Video Feedback: Stay accountable and improve faster with regular feedback and adjustments.
  • Movement Demo Videos: Never feel lost. You’ll have access to clear and detailed videos demonstrating each drill, including the Seat Sliding Press Drill, to guide your training.
  • Support and Accountability: With direct email and SMS support, plus monthly consults, you’ll have everything you need to stay motivated and on track.

 

Are you ready to make your healthy posterior chain dreams a reality? 

Join my remote coaching program today, and let’s get stronger together!

Click HERE to learn more!

Subscribe For More!

Receive free workout & nutrition tips.

Similar Posts

FREE FITNESS GUIDE!

MY 6 SIMPLE WAYS TO LIVE YOUR STRONGEST, HEALTHIEST, HAPPIEST LIFE