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Exercise Library / Glutes

Reverse Hyperextension

How to do the Reverse Hyperextension with proper form, and the muscles it works.

Muscle group
Glutes
Primary muscles
Hamstrings
Secondary muscles
Calves and glutes
Equipment
Machine
Level
Intermediate
Reverse Hyperextension video demo

Video: “Reverse Hyper Correct form - Gareth Sapstead” by Mirafit® on YouTube.

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.

Muscles worked

The Reverse Hyperextension mainly works your hamstrings, with help from your calves and glutes.

Reverse Hyperextension start and finish positions

Reverse Hyperextension: Starting position
Starting position
Reverse Hyperextension: Ending position
Ending position

Track your Reverse Hyperextension progress

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