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Legs
Reverse Hyperextension
A supported hip-extension exercise training the glutes and hamstrings with controlled leg movement.
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Target
Legs
Category
Lower body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
1. Use a reverse-hyperextension machine and adjust its pad and foot attachment for your body.
2. Support your torso on the pad and hold the handles with your hips near the edge.
3. Lift your legs using hip extension only to trunk level without swinging or arching your lower back.
4. Lower slowly and keep the load light enough to prevent momentum.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Use a reverse-hyperextension machine and adjust its pad and foot attachment for your body
- 2Support your torso on the pad and hold the handles with your hips near the edge
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.