Reverse Hyperextension
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Reverse Hyper Machine, Bench
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Erector Spinae, Adductors, Core
Movement pattern
Hip Extension from Fixed Trunk
Training goal
Posterior Chain Strength, Low-Back Resilience
Sport
Powerlifting, Football, Rugby, General Athletic Development
Overview
Purpose. Hip extension with the trunk fixed and the legs moving, loading the glutes and hamstrings with very little spinal compression.
How it fits the system. An intermediate-level hip extension from fixed trunk entry in the Strength section, programmed to develop posterior chain strength, low-back resilience. Related work in the library: 45-Degree Back Extension and Barbell Hip Thrust.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Erector Spinae, Adductors, Core
Movement pattern
Hip Extension from Fixed Trunk
Equipment
Reverse Hyper Machine, Bench
Difficulty
Intermediate
How to Perform
- Lie face down with the hips just past the edge of the pad and hold the handles.
- Let the legs hang with the pelvis in a neutral position.
- Raise the legs by extending the hips until the body is roughly straight.
- Lower under control without letting the pelvis tip forward.
Coaching Cues
- Drive with the glutes, not by arching the lower back.
- Stop at straight; hyperextending the spine is not the goal.
- Control the bottom position rather than swinging.
- Keep the grip firm so the trunk stays fixed.
Common Mistakes
- Swinging the legs and using momentum.
- Extending past neutral into lumbar hyperextension.
- Adding load before the movement is controlled without it.
Progressions & Regressions
Progressions
Add band or plate resistance, or pause at the top for one to two seconds.
Regressions
Glute bridge, or hip extension over a bench without load.
When to Use It
When to use
As posterior-chain accessory work, or on lower-back-sensitive days when deadlifting is unsuitable.
When not to use
With current low-back pain that worsens with extension, or without a stable setup.
Programming
3 to 4 sets of 8 to 15 repetitions with controlled tempo.
Popular
Popular Articles
