Reverse Hyperextension
How to do the Reverse Hyperextension
- 1
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
- 2
To begin the movement, flex the hips, pulling the legs forward.
- 3
Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
- 4
Return by again flexing the hip, pulling the carriage forward as far as you can.
- 5
Repeat for the desired number of repetitions.
How to program the Reverse Hyperextension
Sets and reps
As an isolation movement, the Reverse Hyperextension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Reverse Hyperextension is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Reverse Hyperextension work?
The Reverse Hyperextension primarily targets the Hamstrings. It also recruits the Calves, Glutes as supporting muscles.
What equipment do I need for the Reverse Hyperextension?
You need Machine. Difficulty level: Intermediate.
How many sets and reps of the Reverse Hyperextension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
