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Exercise Breakdown: The Banded Reverse Hyper with External Hip Rotation

The reverse hyper over the years has become a staple in many training facilities, especially crossfit. But just like any other device in the gym, they are tools that when implemented and executed accordingly, they are effective.

Usually, users don’t too much consider the biomechanical differences of foot position, the angle of force from the bands, and tempo when using this machine.

Each of these parameters effect the amount of contraction and synergists involved throughout ranges of motion.

Whether you are targeting more lower back, more glute, more hamstring can depend on how your feet are set and how the bands are set up.

In this video, Coach Willis gives a breakdown of a reverse hyper extension set up to really target the glute in its most shortened position, with additional resistance for the hip abductors.