Reverse Hyperextension
The Reverse Hyperextension targets the Hamstrings and suits intermediate-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and glutes assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Reverse Hyperextension work?
The Reverse Hyperextension primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, which assist during the movement.
Is the Reverse Hyperextension good for beginners?
The Reverse Hyperextension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Reverse Hyperextension?
You need machine to perform the Reverse Hyperextension. Most commercial gyms will have this available.
Track Your Progress
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