Reverse Hyperextensions

Muscles Worked

Primary

Glutes

Quick Cues

1

Upper body anchored

2

Lift legs behind you

3

Squeeze glutes at the top

4

Lower with control

Equipment Needed

Reverse Hyperextension Machine

Lie face down on a reverse hyper machine or a high bench with your hips at the edge.
Hold the handles or sides of the bench.
Raise your legs behind you by squeezing your glutes and lower back.
Lift until your legs are in line with your torso.
Lower your legs back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Hyperextending the spine at the top

Using momentum to swing the legs up

Not controlling the descent

Pro Tips

Lie face down and lift your legs using your glutes and hamstrings

This decompresses the spine while strengthening the posterior chain

Use a dedicated reverse hyper machine for the best range of motion

Your Progress

Variations

Hyperextension

Glute-Ham Raise

Superman Hold