Reverse Hyperextension Machine
Lie face down on the reverse hyperextension machine, positioning your hips at the edge of the pad, allowing your legs to hang freely. Secure your upper body by gripping the handles firmly.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- hamstrings
Secondary muscles
- erector spinae
- gluteus medius
- gluteus minimus
Target muscles
- glutes
- hips
- hamstrings
- back
How to perform
- 1
Lie face down on the reverse hyperextension machine, positioning your hips at the edge of the pad, allowing your legs to hang freely.
- 2
Secure your upper body by gripping the handles firmly.
- 3
Engage your core and glutes, then initiate the movement by extending your legs upwards, squeezing your glutes at the top.
- 4
Lift your legs until they are parallel with your torso or slightly higher, avoiding excessive arching of the lower back.
- 5
Slowly and with control, lower your legs back to the starting position, feeling the stretch in your hamstrings and glutes.
- 6
Maintain a controlled tempo throughout the exercise, focusing on glute activation.
Safety & form
Train smart. Read these notes before adding heavy load.
