Reverse Hyperextension
How to do the Reverse Hyperextension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes
Machine
How to do the Reverse Hyperextension
- 1
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
- 2
To begin the movement, flex the hips, pulling the legs forward.
- 3
Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
- 4
Return by again flexing the hip, pulling the carriage forward as far as you can.
- 5
Repeat for the desired number of repetitions.
Log it, see it on your body.
Every Reverse Hyperextension set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
More hamstrings exercises
Reverse Hyperextension: common questions
What muscles does the Reverse Hyperextension work?
The Reverse Hyperextension primarily works the Hamstrings. It also recruits the Calves and Glutes as supporting muscles.
Is the Reverse Hyperextension suitable for beginners?
The Reverse Hyperextension is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Reverse Hyperextension?
To do the Reverse Hyperextension you'll need a weight machine.
How do I do the Reverse Hyperextension with correct form?
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position. Follow the full step-by-step above for the complete movement.
Log your Reverse Hyperextension sets, free.
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