Reverse Hyperextension
- Main muscles
- Hamstrings
- Also works
- Calves, Glutes
- Equipment
- Machine
- Level
- Intermediate
- Type
- Pull
How to do it
- 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.
- To begin the movement, flex the hips, pulling the legs forward.
- 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.
- Return by again flexing the hip, pulling the carriage forward as far as you can.
- Repeat for the desired number of repetitions.
Quick answers
- What muscles does the Reverse Hyperextension work?
- Mainly the hamstrings, with help from the calves, glutes.
- What equipment do I need?
- Machine.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More hamstrings exercises
- Glute Ham Raise
- Lying Leg Curls
- Seated Leg Curl
- Smith Machine Hang Power Clean
- Smith Machine Stiff-Legged Deadlift
- Standing Leg Curl
Exercise descriptions: free-exercise-db, public domain.