How to Do the Reverse Hyperextension
The reverse hyperextension has you lie face down on a pad with your legs hanging, then swing your legs up using your glutes and hamstrings. It builds the glutes and hamstrings with less compression on the spine than a back extension. It is a favorite for posterior chain strength and fits intermediate lifters.
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Muscles worked
Primary
- Glutes
- Hamstrings
Secondary
- Lower Back
How to do the Reverse Hyperextension
- 1
Lie face down on the reverse hyper pad with your hips at the edge.
- 2
Hold the handles and let your legs hang straight down.
- 3
Brace your abs and squeeze your glutes.
- 4
Swing your legs up behind you, using your glutes and hamstrings.
- 5
Raise them until they are in line with your body.
- 6
Pause and squeeze at the top.
- 7
Lower with control; don't let the legs swing wildly.
Form cues to remember
- Squeeze glutes at the top
- Raise legs to body line
- Lower with control
- Don't arch your lower back
Reverse Hyperextension video tutorial
Common mistakes
Swinging with momentum
Slow the movement and control the lowering.
Overarching the lower back
Stop when your legs are in line with your torso.
Using too much weight
Choose a load you can lift smoothly.
Not controlling the bottom
Do not let the legs swing wildly at the bottom.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45 sec rest |
Keep your lower back neutral at the top and avoid swinging; start light if your back is sensitive.
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Reverse Hyperextension FAQ
What muscles does the reverse hyper work?
The glutes and hamstrings do most of the work, while the lower back stabilizes. It is a posterior-chain exercise.
Is the reverse hyper good for your lower back?
Many lifters use it to strengthen and decompress the lower back. If you have pain, check with a professional.
Can I do reverse hypers without a machine?
You can use a high bench with your hips at the edge and a partner or a stability ball. Hold light ankle weights or squeeze a dumbbell between your feet.
