The reverse hyper is a specialised machine found in many CrossFit boxes and strength gyms. It trains the glutes, hamstrings, hips and low-to-mid back through a large range of motion, while the movement can also provide traction and encourage circulation.
Setting up
On the reverse-hyper bench, position the front pelvic bones at the edge of the bench so the legs can drop straight down and create a gentle lumbar stretch. Let the legs turn out slightly to follow the natural action of the glutes, and avoid deliberately bending the knees.
Focus on starting the movement with the glutes. The machine can be used as a warm-up before lower-body training, as accessory work after heavy lifts, or at the end of a session to restore a tight back.
This article is general training information. Persistent or severe back pain should be assessed by a qualified health professional.