Supermans are a regressed version of a back extension that can strengthen the glutes and spinal erectors, increase isometric control, and easily be set up and executed without any equipment. The Nordic hamstring curl challenges the hamstrings and forces maximal isometric and eccentric strength making it a great exercise for optimal hamstring performance. Nordic hamstring curls are an advanced movement that can be done on a cable pulldown (back) station or on the ground with the feet under a barbell/partner. Note, this is a good alternative when looking to build basic muscle endurance and activation, however does lack the overall loading capacity for more advanced lifters. In the video below you can see how the athlete loads themself into the GHD and adds additional band resistance to increase glute and hamstring involvement. The reverse hyperextension can be done with a glute ham developer (GHD) in place of the standard reverse hyperextension machine. It is important to note that this variation may lack some stability as the table itself has the potential to flip over…so do this one at your own risk. As you can see in the video, the table allows for a greater range of motion when compared to a bench since tables are typically higher off the ground. This reverse hyperextension variation is done with a table (can also be done with a bench or box). Note, that some of these exercises require some equipment, however many of these can be done with household items (towels or table) and often without a partner. The below exercises can be used in place of reverse hyperextensions in the event you are at home, travelling, or in a gym without a reverse hyperextension machine. A post shared by Jason Phelps At-Home Reverse Hyperextension Alternatives (Plus One Bonus)
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