Reverse Hyperextension
Lie face-down on the reverse hyper machine with your hips at the edge of the pad and your legs hanging down, secured to the swinging arm or strap. Grip the handles to anchor your upper body and let your legs hang fully. Squeeze your glutes and hamstrings to raise your legs up until they are roughly level with your torso, then lower under control without arching past neutral. This builds the glutes, hamstrings, and lower back while decompressing the spine.
GLUTES · PULL
How it is executed
- Lie face-down on the reverse hyper machine with your hips at the edge of the pad and your legs hanging down, secured to the swinging arm or strap.
- Grip the handles to anchor your upper body and let your legs hang fully.
- Squeeze your glutes and hamstrings to raise your legs up until they are roughly level with your torso, then lower under control without arching past neutral.
- This builds the glutes, hamstrings, and lower back while decompressing the spine.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Reverse hyper machine
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
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Glossary and calculators
RPE (rate of perceived exertion)RPE is a 1-to-10 scale on which someone rates how hard an effort felt.Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Estimated 1RM calculatorWhat is your estimated 1RM?
