Reverse Hyperextension

Reverse Hyperextension is a intermediate-level exercise in the strength category that primarily works the hamstrings. It also recruits the calves and glutes. It is performed with machine.

How to do it

1. 1Place 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. 2To begin the movement, flex the hips, pulling the legs forward.
3. 3Reverse 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. 4Return by again flexing the hip, pulling the carriage forward as far as you can.
5. 5Repeat for the desired number of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.