erector builder where your legs swing up behind you instead of your torso
rising
your torso stays fixed on the pad, so the erectors work against the weight of
your legs rather than against your own upper body folded over a bench
the machine loads it directly, so the weight is a number you set rather than
whatever you happen to weigh plus a plate
Execution
Lie face down on the reverse hyper with your hips at the edge of the pad and
your legs hanging down. Take the handles and set your feet in the strap or
against the roller.
swing your legs up and back until they reach roughly in line with your torso
let your hips extend rather than arching through your lower back to get there
lower your legs under control back into the hang
keep your chest and hips on the pad throughout
Let the legs hang and settle at the bottom before the next rep rather than
bouncing out of it.
Purpose
erector builder where your legs swing up behind you instead of your torso
rising
your torso stays fixed on the pad, so the erectors work against the weight of
your legs rather than against your own upper body folded over a bench
the machine loads it directly, so the weight is a number you set rather than
whatever you happen to weigh plus a plate
Execution
Lie face down on the reverse hyper with your hips at the edge of the pad and
your legs hanging down. Take the handles and set your feet in the strap or
against the roller.
swing your legs up and back until they reach roughly in line with your torso
let your hips extend rather than arching through your lower back to get there
lower your legs under control back into the hang
keep your chest and hips on the pad throughout
Let the legs hang and settle at the bottom before the next rep rather than
bouncing out of it.