Strengthen your Posterior Chain (Glutes & Hams) - Reverse Hypers & Alternatives

Build Your Glutes & Hamstrings with the Reverse Hyper! Whether you're looking to learn the technique to maximally strengthen your posterior chain, solutions for doing the movement with different equipment, or how to load it, we've got you covered!
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Disclaimer - This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.

[@ayulin6070]

I'm stroke survivors and I'm 90% recovery your videos helped me so much to gain my strength back.. hope I can get fully 100% recover..sorry for my bad English

[@srah1718]

Double W

[@wataboutya9310]

This dude comes up with some creative exercises!

[@JosephPlust]

I thought I was a creative at coming up with exercise options in my home gym. You’ve easily outdone me and have made me realize even more options based on the equipment I have available. Thank you!

[@csl9495]

Oh man this channel is so good for giving alternative movements or progressions

[@mumbo54jumbo]

This is absolute genius. I ended up using a bosu ball on top of a 30” box and worked wonderfully!

[@ish562]

Best hyperextension video I've seen yet! And most practical!

[@CitizenAthletics]

Glad it was helpful!

[@robertvasquez8764]

Great stuff. I've done that movement on the bench. But never with the inclined or the ball . All those different movements incorporate glute and hamstring development . I hope people really understand that it's like 3 machines in one . I really appreciate that you took the time to make this video and teach . Thank you sir .

[@NiKman94]

underated channel. One of the best

[@MindPumpMashUp]

Wish I’d of found your video sooner! Thank you for sharing all the options!

[@drayneeru1796]

Ur awesome for showing so much variety thank you for your time. Also for anyone reading search up diy options you just get two 2x6 wood blocks screw them ontop of each other and can place it on your safety pins of a power rack wrap it with padding and voila.

[@BluegillGreg]

Great vid! I mount the instability ball in a small car tire. It's the same tire I use for sled drags on grass.

[@Scottlp2]

Good idea. Sounds less like an accident waiting to happen.

[@hushhelpingusheal8605]

GREAT IDEA!

[@SLEEPYCAPPYCASH]

Dude i needed this to add to my Hip Thrust and Lying leg curls, Love you already xD

[@MattFlyFisher]

Adding the ball was a game changer! Much appreciated content!

[@Xodiac74]

Ankle weights work well too while doing this exercise 🤩🤘

[@shoaibkawoosa5706]

How?

[@feudist]

@@shoaibkawoosa5706 The strap on ankle weights.

[@shoaibkawoosa5706]

@@feudist yes got it

[@Xodiac74]

@Sullivan Arian wow...what a fucken creep...

[@mr.djcooncoon8196]

Why buy more crap?

[@Dogboon-]

I use my heavy wood dinning room table. Make sure guests have are atleast of this though because it can put them of their desert.

[@pedrocasiano7153]

Very well explained. So many options to choose from. Thank you for sharing your knowledge with us viewers.

[@andreabazil1185]

I would definitely go to a seminar if you ever held one...you have good content and you are very down to earth 👍👍

[@CitizenAthletics]

I appreciate that! Some day!

[@bols0111]

Insane! Incline, fold over and crossed legs, Wow. This might help me with sciatica and spinal stenosis, as i 'm very mobile and flexible. Ditto for having a light ball between and below the ankle and doing bent knee variation. I'll work on the other options as well😅

[@K4R3N]

Inflamed my left glute (again) deadlifting. Left side Sciatica was wild last two weeks. Will also try these accessories in the gym once I'm healed up. Good luck to you!

[@bols0111]

@@K4R3N hi. Yo'u'd might want to Explore som hip mobilisation routines that target the internal rotators to a lager degree.

[@K4R3N]

@@bols0111 yes I have completely ignored this aspect of training. Simply continued to "add weight to the bar"

[@bols0111]

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[@TheJunImaginer]

Thank you 👍🏼 I've been looking for this to do for my hyperextension alternative with my bench.

[@Jaluzaga]

Best Video on reverse hip raises. 💪💪

[@DrewTruthLA]

Thanks for this bro! Try it today for first time straighten my lower back and activated my glute

[@CitizenAthletics]

That's awesome! Way to go!

[@quincymasur8763]

WOW these are so creative and amazing! THANK YOU!

[@terryeichler351]

An awesome array of ways to do the Reverse Hyper. Thank You so much.

[@ginjes10]

This was SO incredibly helpful!!

[@petardoh]

This was my easiest exercise in my routine ,until I have seen this video. Tomorrow it's gonna be hard day in gym 🤣 Your videos are great. Thank for sharing your knowledge 🙂

[@bodyandsoul17]

Genius! Can you please show ideas on how to do the glute ham raise (basically the reverse of this exercise) at home with only a flat bench or stability ball?

[@Fodderforthesoul]

The only alternative I can think of/have seen is if you have someone else hold down your ankles while you slowly lower yourself to the floor trying to resist falling forward

[@lexroet1215]

Check out the knees over toes guy he shows multiple ways to do it

[@MattFlyFisher]

Using a band wrapped around a structure and then ur chest will work. Only downside is that you'd need a rack or something similar.

[@DebraStefan]

This video is jam-packed with awesome variations that give me fabulous accessories for my lower-body barbell lifts. Superbly done with zero fluff! I am now a subscriber, so thanks! I will be back.

[@lisadasilva5267]

love this 👍 I just purchased a multi bench and was looking for proper form and technique to work my lower half and this video is awesome.

[@teacups10]

Great alternatives to choose from. Thank you for these!

[@zncuentertainment712]

This is a great, idea! I'll be incorporating these from now on.

[@dhruvhnk6860]

Great info-will do it off soft plyo jump boxes at the gym and off my rather high bed at home also will couple it with ankle weights

[@gmelliot19]

Best hamstring exercise is razor curls. Use GHD. Knees flexed to 90 and hips full extended at top. Knees fully extended and hips flexed to 90 at bottom. Brings hamstrings through huge range of motion, including full stretch. Has favorable resistance curve due to shortened lever arm in bottom position. Easy to progress because you can just hold some weight.

[@tripd4949]

Great video never thought about the medicine ball on the bench like that, works great.

[@johnk.2167]

the last one looks interesting but none of the others would compare to the machine version because they are much lighter weight. you would have to do way more reps and that gets old after awhile

[@derekburch9218]

Yes! That’s awesome!! How about options for calves at home with limited equipment?

[@francescaevertsz9247]

Thank you so much for your teachings .bless your soul. From italy❤

[@alf.6032]

This is gold!

[@reddy3400]

Amazingly helpful. Thank you.

[@gerganakaymakanova6320]

Second time you save me. ABSOLUTELY THANKFUL!

[@laurenh1928]

I will definitely be trying some of these! Thank you!

[@CitizenAthletics]

Hope you enjoy!

[@vonovine]

Hi Am impressed with your detailed analysis. Keep it up, well worth watching. I usually watch Athlean-X but your videos add another dimension👍

[@JoshSmith-jt7ro]

EXACTLY what I needed!! Thank you!

[@jimm533]

So many options. Just what I was looking for, thanks

[@jonathanhayward13]

Great job, very informative, I like the variation. Thank you.

[@kutabeef]

Wow thank you SO much! Trying these tomorrow!!!❤

[@squirrelsquire]

Brilliant video, glutes are a slight weakness of mine, but not any more!! Subscribed 👍🏼

[@criticalbiker1273]

Some great ideas to work with, thank you.

[@thewhitecatNeko]

Thank you for this information. I really enjoyed your video it is very beneficial.

[@bols0111]

Hi. I'd might challenge you on some great alternatives for rev chest flyes, with particilar emphasis on avoiding exessive lb extension? I have some ideas, but somewhat limited

[@seanji24]

the medicine ball idea is genius! great video

[@AndresRodriguez-yq5iz]

Excellent. Thorough and clear. Thank you.

[@CitizenAthletics]

Glad it was helpful!

[@cianmcguinness5784]

Great alternative! I've been racking a bar with a pad and some weight on it at about waist height. Then place two heavy dumbbells on the ground in front of the bar to hold onto (could be elevated on a box if needed) and do reverse hypers this way. Looks like your options could be easier to set up!

[@jugnu361]

Thanks

[@johnfeezor2388]

Great video, thank you so much! But, can you tell me if there is a certain amount of sets and reps you should do when your just using the weight of your legs and not using the weights?

[@JoyBasumatary]

Amazing detailed video! Thank you!

[@rubenchandrasekar]

Amazingly creative and effective exercises!! Thank you.

[@sinfulkivisian20]

@Citizens Athletics can this move be used for mobility work? Been trying to fit in mobility work in the mornings. Even basic exercises like push ups and squats just to be used as build ups as well as mobility exercise

[@Jegganathsurya9619]

11:07 best workouts

[@Prince_Charming_1]

Awesome training demonstration options! Thank you for sharing!❤️

[@poilochio]

such a great channel

[@andreadalex8893]

Great fantastic all options Thanks

[@user-hr1kf3xz3x]

I would like you guys to cover more on stability exercise

[@Raghad-tt5ub]

This is what i was looking for

[@betterlifeptstudio7314]

What reasons would you program (recommend) the reverse hyper rather than a bridge-type posterior exercise? Looking for better options for clients who don't like it when their low back tightens up. I'm pretty sure the only difference is the close chain, open chain and or different strength curve effects in the exercise range.

[@urbanoramos5229]

Come across your channel recently and I’m loving your videos in particularly the ones with bands ,which is my main equipment on this exercise , is it wise for someone with herniated disc? Thanks keep the good content

[@bib1218]

Great and informative hacks ! Can you please do hip thrusts alternatives/hacks as well? Sometimes I don’t have access to barbell or the bench sometimes and I don’t know how to get creative with it 😅

[@carlomariamosco]

I wonder why do these single-joint movements when larger muscle groups can be activated with multi-joint exercises like a squat or deadlift?

[@shellb2392]

what do you think is more effective for glute growth: the reverse hyper (on the back extension machine) or a glute focused hyper extension/back extension?

[@chaosbalanced]

Truly want to know: Is this attacking different area than a glute bridge?

[@GalinPanchev]

Awesome video!

[@omoussalli699]

Excellent video, thank you!

[@neilbeech4093]

That was a great video

[@AbuZak14]

Great, but would really love to see this with ankle cuffs hooked to a cable machine.

[@billieball1]

This is amazing.

[@S7ilgar]

I'm doing this movement to strengthen my lower back, the problem I found is I cannot breathe when doing it (you must contract your belt like the plank exercise to avoid your psoas pressuring your lower back). Also, the more your hips are away from the bench, the more difficult it is: it becomes some kind of reverse dragon flag. Have you tried? P.S: for people exercising outside, a park table does the job (just bring a towel for comfort)

[@davidtaylor606]

Which one targets the glutes more?? Bent legs or straight legs 🤔

[@annas8308]

This video is awesome!

[@dragonbone5000]

Fantastic video. Thank.

[@feudist]

Excellent ideas!

[@sabrinaevefit9716]

Thank you!!!!🎉

[@DelToroYoutube]

Good stuff

[@megiMove]

Awesome video 🤩

[@juliam5628]

Thank you 💜

[@JaimeSuarez-Murias]

Excellent!!

[@atamagni7418]

Great options! Thanks

[@christina7791]

what brand is the super thick foam you use on the incline bench

[@grimwulf8547]

hi. those semi circle pads on the ghd machine? What are they called if i were to search for them? Thanks to anyone that can answer

[@norny1967]

Thank you!!!!!!!!!!! AMAZING 👏

[@numinumful3815]

really good video

[@gato49]

Great vid. Any ideas on how to change the strength curve so it’s harder at the beginning? Have used the multi hip machine but I don’t feel it in the glutes well

[@billieball1]

Buy ankle weights or use bands or do these exercises last in ur circuit, as you’ll be more fatigued. Or massively decrease rest time between sets. Also - make the eccentric slower than the concentric. 🌟

[@bateschiro]

Thanks 🤙

[@narutofan2120]

Great video

[@CitizenAthletics]

Thanks!

[@andreadalex8893]

​@@CitizenAthleticscould you kindly tell me the size of the balance pad you use here

[@ravaguntadurga1413]

Complete acl tear can we run by doing knee extension

[@PoliteTia]

Very nice 😃

[@JoJoAgainn]

Any incline bench recommendations

[@jamonlol]

Very clever !!! Thanks for sharing !!

[@User_ML907]

Liked and subscribed

[@andreavianarodrigues883]

It means I do have to buy a bench? 🤔

[@tili_]

for you

[@amitpundir4896]

Great