I am forever working on the posterior chain, this is the missing link for most people.
It is vital not only esthetically, but for your health to ensure a strong lower back, glutes, hamstrings and calves.
A strong posterior chain will allow you to run faster, squat more, deadlift more, and make sure you fill out your jeans a lot better than most people!
There is a piece of equipment called the Reverse Hyper, and like the wonderful Glute-Ham Raise, most gyms don't have one, they are tough and not for sissies, so gyms choose to have a biceps curl machine instead....
The Reverse Hyper was invented by Louie Simmons of Westside Barbell after breaking his back.
My gym doesn't have one, so I have to make do with what I have. You can perform a very effective Reverse Hyper with a flat bench and a firm stability ball.
I was doing this last week and a trainer stopped and watched. I finished and he asked where I learned to do it and I explained I used to use a Reverse Hyper when I trained with SC, and I hated every minute of it, but knew it was a great exercise.
The trainer said he was impressed, he never saw it done like this and he thanked me, said he learned something from me.
When Maria was taping this today, another trainer and her client were watching. As I finished the client said "that is physically impossible!" and the trainer said "Wow! Amazing!"
I told them, "No, it isn't physically impossible, in fact, it is quite easy and if you did it, you would have a butt like me!"
I am demonstrating a reverse hyper in the video below. I caution you, unless you have a very strong lower back, do not hyper extend your legs up as far as I do, I can do this as I have well developed muscles in this area- beginners should try to maintain a more neutral position (don't bring your legs up so high, I wouldn't be going so high with weights on my ankles).
Once you have become accustomed to this, add weights strapped to your ankles. Make sure you perform the movement slowly and deliberately, do not swing or use momentum!
Turn up your speakers! There is a great clip by Dragonfly to accompany this short 22 second video. Email subscribers will need to navigate to the blog to see the video.