Reverse Back Extension on Floor
The reverse hyperextension without a machine: face down with a pad under the hips, both straight legs are lifted off the floor and lowered.
How to do it
Setup
Face down on the floor, a folded pad under the hips, forehead on the hands, legs long and together.
Steps
- Lift both straight legs off the floor, squeezing the glutes.
- Hold the top with the hips pressed into the pad.
- Lower the legs slowly to just above the floor.
Common mistakes
Throwing the legs up: the lower back takes the jolt; lift slowly. Hips lifting off the pad: they stay down while the legs rise. Bending the knees: the legs stay long.
Breathing
Exhale as the legs rise, inhale on the way down.
