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VIDEO DEMO

Paused top position

Progression of Reverse Hyperextension

YouTube · Mark Bell's Power ProjectEquipment Demo - The Reverse HyperWatch the demonstration

PROGRESSION · HOW TO DO IT

Paused top position

These steps are written specifically for the Paused top position. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Paused top position. Lie face down with your torso supported, hips at the pad edge, and hands holding the machine firmly.

  2. 02
    Move the pattern

    Brace your trunk and lift the legs by driving the heels backward, keeping the motion at the hips.

  3. 03
    Match the demand

    Pause at the named position without relaxing, bouncing, or changing alignment.

  4. 04
    Finish with control

    Stop when the legs meet the torso line, squeeze the glutes, and lower without swinging. Stop at a clean hip finish.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

GLUTES & HIPS / 10

Short rangeShort range

Paused top position

Sets: 3–4 · Reps: 10–20

Paused top position is a progression of Reverse Hyperextension. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The legs travel from hip flexion toward extension while the torso stays fixed. That makes the shortened glute finish easy to feel and repeat.