How to Do Reverse Hyperextension: Muscles Worked & Proper Form

Muscles Worked in Reverse Hyperextension

Primary muscles worked:

• Glutes
• Hamstrings
• Lower back

How to Do Reverse Hyperextension

1. Position yourself on a reverse hyperextension machine, lying face down with your hips at the edge of the pad and your legs hanging down. Hold on to the handles or sides for stability.
2. Keep your legs hanging down towards the floor, straight and relaxed. Your feet should be together.
3. Brace your core, and maintain a neutral back throughout the movement.
4. Lift your legs upward until they are in line with your body or slightly above by using your glutes and lower back muscles. Do the movement slowly and controlled.
5. At the top of the movement, squeeze your glutes and hold for a moment.
6. Slowly reverse the movement back to the starting position while maintaining control and keeping tension in your muscles.
7. Repeat for reps.

Commentary

Reverse hyperextensions can be a good alternative for those looking to strengthen the lower back and glutes with reduced spinal loading, rehabilitate lower back injuries, or add variety to posterior chain training without the need for heavy lifting.