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Glutes · Intermediate

Reverse Hyperextension

Hip-extension machine drill for glutes and lower back.

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Reverse Hyperextension demonstration

Exercise overview

Training details

GlutesHamstringsLower Back

Equipment

Reverse Hyper Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down on the reverse-hyper bench with hips at the edge.
  2. 02Hold the handles and let the legs hang under control.
  3. 03Lift the legs by squeezing the glutes and hamstrings.
  4. 04Stop when the legs line up with the torso without swinging higher.
  5. 05Lower the legs slowly before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionReverse Hyper HoldRelated variationReverse Hyper extension (on stability ball)Related variationProne Stability-Ball Balance

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteStability Ball Stir-the-Pot

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