Reverse Hyperextension tutorial
The reverse hyperextension strengthens the glutes, hamstrings and spinal erectors by keeping the upper body fixed and raising the legs behind you. It builds the posterior chain without axial loading on the spine.
How to perform
- Lie face down on a reverse hyper machine or a high bench with your hips at the edge.
- Grip the handles or the bench firmly and let your legs hang.
- Brace your core and keep your legs nearly straight.
- Squeeze your glutes to raise your legs back and up until they line up with your body.
- Squeeze your glutes at the top and pause briefly.
- Lower your legs slowly and under control.
Breathing: Exhale as you raise your legs and inhale as you lower them.
Key tips
- Don't raise your legs above body level to avoid over-arching the lower back.
- Start the movement with your glutes, not by swinging your legs.
- Begin with bodyweight before adding load.
Common mistakes
- Swinging the legs hard and using momentum.
- Raising the legs too high and straining the lower back.
- Relaxing the core and letting the legs drop suddenly.
Safety: People with disc problems or acute back pain should consult a professional first and stop immediately if pain shoots down the leg.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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