Straight Leg Reverse Hypers
To do a Straight Leg Reverse Hyper, lie face down on a bench with your hips right at the edge of the bench. Make sure you aren’t too far off or you will engage your low back. You will keep your legs straight and you can place your heels together. And you can also choose to turn your toes out to hit a slightly different aspect of your glutes.
Then, keeping your legs straight, raise your heels up toward the ceiling. Squeeze your glutes as you lift. Lift till your legs are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back take over. You want to focus on and make sure your glutes are working to lift NOT your low back.
If you do feel your low back, make sure you are pressing your pelvic down into the bench as you squeeze your glutes to lift. Hold at the top and lower back down. Really contract your glutes at the top and don’t worry about swinging your legs up higher. Only lift as high as you need to feel those glutes engage and contract.