Reverse Hyperextension
- Pro
- Intermediate
- Gym
The reverse hyperextension is done face down on a machine, hips at the edge and legs hanging free before you swing them up to body level. It targets the glutes, hamstrings and lower back as a posterior chain exercise. Intermediate lifters use it in the gym for weight and reps, mainly as a main lift or finisher.
- Muscles
- Glutes, Hamstrings, Lower back
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Lie face down on the pad, hips at the edge, legs hanging.
- Grip the handles and brace your core.
- Swing your legs up until your body is level.
- Squeeze your glutes, then lower with control.
Form cues
- Keep your legs straight but your knees soft.
- Exhale as you swing your legs up.
- Keep your neck long and your gaze down.
Common mistakes
- Legs swing up using momentum, not muscle. Slow the swing and lead with your glutes.
- Lower back overextends at the top of the lift. Stop level with your body, do not arch further.
- Hands slide off the handles mid-set. Grip the handles tight before you start.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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