Reverse Hyperextension
Exercise targeting the hamstrings on a machine. Hip hinge: push the glutes back with a flat back until you feel the hamstrings, then drive the hips forward to stand.
Muscles worked
- Glutes (primary)
- Lower back
Equipment
Machine
How to do it
- 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.
- To begin the movement, flex the hips, pulling the legs forward.
- 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.
- Return by again flexing the hip, pulling the carriage forward as far as you can.
- Repeat for the desired number of repetitions.
Sets and reps to start with
3 sets of 15 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
Log your reverse hyperextension and see the weight to try at every workout. Free, no ads.