Skip to content
Reverse Hyper (Bench)
exercise中级健身房

Reverse Hyper (Bench)

Glute and lower-back strength with gentle decompression.

8 分钟271 次浏览71 收藏

动作步骤

  1. 1Lie face down across a bench or reverse hyper
  2. 2Let the legs hang relaxed
  3. 3Raise the legs by squeezing the glutes
  4. 4Lower under control

教练提示

  1. Glutes lift the legs, not the back
  2. Neutral neck and spine
  3. Pause briefly at the top

常见错误

  1. Swinging for height
  2. Overarching the spine
  3. Holding your breath

相关训练

Machine Hip Thrust
exercise
intermediategym

Machine Hip Thrust

Stable guided hip thrust for loading without barbell discomfort.

10 分钟4827 次浏览103 收藏
Curtsy Lunge
exercise
intermediateboth

Curtsy Lunge

Diagonal lunge targeting side glutes and hip stability.

10 分钟4734 次浏览22 收藏
Cable Pull-Through
exercise
intermediategym

Cable Pull-Through

Hinge pattern with constant posterior-chain tension.

10 分钟4641 次浏览121 收藏