Machines
Reverse hyperextension
Reverse hyperextension mainly works your glutes and hamstrings. It also helps your lower back.
Step by step
- Lie on the pad, hips at the edge, hold the handles.
- Squeeze your glutes and swing your legs back to body level.
- Lower slowly and control the swing.
What you should feel
A squeeze in your glutes and the back of your thighs. Your lower back should feel supported, not strained.
Common mistake
Swinging legs too high with momentum; stop at body level and move slowly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Glute bridgeGlutes
Single-leg glute bridgeGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutesQuestions
What muscles does the reverse hyperextension work?
Reverse hyperextension mainly works your glutes and hamstrings. It also helps your lower back.
Can I do the reverse hyperextension at home?
Not easily, it needs this: machines. At home, try instead: dumbbell hip thrust, glute bridge, and single-leg glute bridge.
How many sets and reps of the reverse hyperextension?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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