Strength Training · Bodybuilding · Powerlifting
Reverse Hyperextension
The reverse hyperextension is a supported hip-extension exercise that raises your legs behind you against resistance. It trains your glutes and hamstrings while your lower back stabilizes your torso.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Secure the machine’s strap or ankle attachment around your ankles.
- Lie face down with your hips at the pad’s edge so your legs can move freely.
- Grip the handles.
- Let your legs hang beneath your hips with your knees slightly bent.
- Raise your legs behind you until they align with your torso.
- Lower your legs smoothly to the starting position.
Form cues
- Keep your ribs against the pad.
- Brace your belly.
- Exhale as you lift.
Common mistakes
- Swinging the weightPause briefly at the bottom so momentum does not start the next rep.
- Curling the kneesKeep the same slight knee bend throughout instead of pulling your heels toward your butt.
- Chasing extra heightShorten the lift if you need to arch your lower back to go higher.
Safety
Excessive load or fatigue can pull your pelvis out of control and strain your lower back. The moving pendulum can also strike someone within its path.
- Start with an unloaded machine or a light load to learn its movement.
- Keep the area around the pendulum clear.
- End the set when you can no longer control the lowering phase.
- Wait until the pendulum is still before releasing your ankles or dismounting.
If you have current back or hip pain, ask a physiotherapist or doctor whether this movement is appropriate before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Reverse Hyperextension Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a load that leaves you able to complete two or three more controlled reps.