Lumbar hyperextends at the top
Erectors take over; glutes and hamstrings underload.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Core
Reverse Hyperextension
Coaching cues
- Lie prone on a high bench or reverse hyper machine; hips at the edge
- Raise both legs simultaneously using the glutes and hamstrings
- No lumbar hyperextension — stop at neutral spine
- Lower under control; repeat
Common faults 2
Legs separate on the raise
Adductors fail to keep the legs together under the extension load.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗