Reverse Hyperextension
An exercise lying face down on a reverse hyper machine or high bench and raising the legs behind you to hip height. It trains the glutes, hamstrings and spinal erectors.
Primary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
Secondary muscles
- Hamstrings
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on the reverse hyper with your hips at the edge of the pad, legs hanging down, and grip the handles.
Squeeze your glutes to raise your legs behind you.
Lift until your legs are in line with your torso.
Pause briefly without arching past neutral.
Lower the legs under control and repeat.
Breathing: Exhale as you raise the legs, inhale as you lower.
Coaching tips
Lift with the glutes
Stop at hip height
Control the swing
Common mistakes
Swinging the legs with momentum
Over-arching at the top
Using too much load
Safety notes
Control the pendulum on the way down rather than letting it swing freely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.