Reverse Hyperextension: How-to, Tips & More
The Reverse Hyperextension is a beginner compound exercise for your glutes. You do it with reverse hyper machine. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Lower back
Secondary
How to do the Reverse Hyperextension
- Lie face down on the machine with your hips at the edge of the pad.
- Hold the handles and let your legs hang down.
- Swing your legs up behind you until they are level with your body.
- Lower them with control.
Reverse Hyperextension tips
- Use your glutes to lift, not momentum.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Reverse hyper machine
Type
Compound
Reverse Hyperextension alternatives
More glutes exercises
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Reverse Hyperextension work?
The Reverse Hyperextension mainly works your glutes, with help from your hamstrings and lower back.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Reverse Hyperextension good for beginners?
Yes. The Reverse Hyperextension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Reverse Hyperextension?
You need reverse hyper machine.
Add Reverse Hyperextension to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon