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Glutes · Intermediate

Reverse Hyper Hold

Isometric reverse-hyper top hold emphasizing glute and posterior-chain control without swinging.

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Reverse Hyper Hold demonstration

Exercise overview

Training details

GlutesHamstringsLower BackCore

Equipment

Reverse Hyper Machine

Sets × time

3 × 15 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down on the reverse-hyper bench with hips at the edge.
  2. 02Hold the handles and let the legs hang under control.
  3. 03Lift the legs until they line up with the torso by squeezing the glutes.
  4. 04Hold the top without swinging or overextending the lower back.
  5. 05Lower the legs before the pelvis starts bouncing on the pad.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionReverse HyperextensionRelated variationReverse Hyper extension (on stability ball)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteStability Ball Stir-the-Pot

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