Learn

Reverse Hyperextension

Hamstrings CalvesGlutes
MachineIntermediatePull
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Estimated starting range low
82.5–242.5 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Place 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. 2To begin the movement, flex the hips, pulling the legs forward.
  3. 3Reverse 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. 4Return by again flexing the hip, pulling the carriage forward as far as you can.
  5. 5Repeat for the desired number of repetitions.

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Similar lifts

Floor Glute-Ham Raise 71.5–138 lb × 8–12 Glute Ham Raise 143.5–198.5 lb × 8–12 Natural Glute Ham Raise Romanian Deadlift 160–209.5 lb × 8–12 One-Arm Kettlebell Swings 38.5–93.5 lb × 8–12 Kettlebell Dead Clean 55–99 lb × 8–12
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