Reps Only exercise

Reverse Hyperextension (Machine) form, muscles worked, and workout tracking

The reverse hyperextension is performed face-down on a dedicated machine with the torso supported and the legs swinging up behind the body, training the glutes, hamstrings, and spinal erectors while gently tractioning the lumbar spine. Lifters use it to build posterior-chain strength and volume with minimal spinal compression, and many use light, rhythmic sets for lower-back recovery between heavy squat and deadlift sessions.

Reverse Hyperextension (Machine) illustration

How to do Reverse Hyperextension (Machine)

  1. 1Lie face-down on the reverse hyper pad with your hips at the edge, grip the handles, and hook your ankles into the strap or roller.
  2. 2Let your legs hang toward the floor with a slight forward swing as the starting position.
  3. 3Brace your core lightly and exhale as you swing your legs up and back until your body forms a straight line, squeezing your glutes at the top.
  4. 4Avoid whipping the weight or hyperextending your lower back beyond a straight-body position.
  5. 5Inhale as you let the legs swing back down under control, keeping a smooth pendulum rhythm for the prescribed reps.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Reverse Hyperextension (Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.