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Reverse Hyperextension

A posterior chain exercise that targets the glutes, hamstrings, and lower back through reverse hyperextension movements to improve hip extension and lower back strength.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie face down on a reverse hyperextension machine with your hips positioned at the edge of the pad. Lower your legs below the pad, then lift them up as high as possible while keeping your legs straight. Lower back to starting position.

Starting Position

Begin lying face down on the reverse hyperextension machine with hips positioned at the edge of the pad and legs lowered.

Finishing Position

Return to the starting position after completing the reverse hyperextension movement, maintaining control throughout.

Form Cues

Keep legs straight, lift legs high, engage glutes, control the movement

Common Mistakes

Bending knees, not engaging glutes, rushing the movement, poor hip positioning

Progression Tips

Increase weight, add resistance, perform variations, or extend hold time.

Regression Tips

Reduce weight, perform bodyweight version, or practice basic hip extension.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, hips, or knees. Keep your legs straight throughout the movement.