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Machine Reverse Hyperextension
Machine reverse hyperextension that targets glutes, hamstrings, and lower back to build posterior chain strength and hip extension power; used for athletic performance, strength, and lower back rehabilitation with minimal spinal compression.
About Exercise
Equipment
Hyperextension Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie face down on the reverse hyperextension machine with hips at the pad's edge, legs hanging freely, and grip the handles to secure your upper body.
- Let legs hang straight down with slight knee bend.
- Engage glutes and hamstrings to raise legs upward in a controlled arc.
- Lift until legs are parallel to the floor or slightly above, forming a straight line with torso.
- Squeeze glutes at the top and hold briefly.
- Slowly lower legs back to starting position, resisting the weight.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Drive with hips
- Squeeze glutes at top
- Control the descent
- Keep torso stable
- Knees soft throughout
Breathing
Inhale as you lower your legs and exhale as you raise them, bracing your core on the ascent.
Tempo
2-1-2
Range of Motion
From legs hanging straight down to parallel with torso or slightly above, without excessive lumbar arching.
Safety
Safety Notes
- Avoid excessive momentum to prevent back strain
- Start with bodyweight to master form
- Stop if sharp lower back pain occurs
- Ensure hips are at pad edge for full hip ROM
- Consult professional for existing back conditions
Spotting
Not typically required; machine provides stability, but use safeties or light weight for beginners.
Common Mistakes
- Swinging legs with momentum
- Overarching lower back
- Gripping too tightly causing shoulder tension
- Incomplete range at bottom
- Rushing eccentric phase
When to Avoid
- Acute lower back injury
- Spinal disc herniation
- Severe hip impingement
Flexibility Needed
- Adequate hip extension mobility
- Thoracic spine flexibility for stability
Build Up First
- Mastery of basic hip hinge
- Core bracing technique
- Familiarity with posterior chain activation
Also known as
Reverse Hyper, Machine Reverse Hyper, Reverse Hyperextension
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