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Machine Reverse Hyperextension
A machine-based hip extension movement that strongly isolates the glutes and lower back (erectors). It is used to build posterior chain strength, stability, and hypertrophy, often utilized for warm-ups or accessory work.
About Exercise
Equipment
Reverse Hyperextension Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Lower Back
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Lower Back
8/10Erector Spinae
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Shorter rests for pump/volume, longer for heavy sets.
How to Perform
Position your upper body prone on the pad, ensuring your hips are slightly off the edge so they can move freely. Secure your ankles or calves under the foot pads/rollers, maintaining a straight torso.
- Initiate the movement by extending your hips and lifting your legs backward and upward.
- Squeeze the glutes powerfully to achieve maximum hip extension.
- Pause briefly at the top when the legs are level with the torso or slightly higher.
- Slowly control the descent, lowering the legs back to the starting position.
- Ensure the torso remains stable and avoids excessive arching or rounding.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Hips off the pad
- Control the descent
- Maintain rigid torso
Breathing
Inhale deeply and brace your core before lifting the weight; exhale as you squeeze your glutes at the top of the extension.
Tempo
2-1-2
Range of Motion
Move the legs from hanging perpendicular to the floor to a point where they are parallel to the torso, achieving full glute contraction.
Safety
Safety Notes
- Avoid lifting the legs too high, which causes excessive lumbar hyperextension.
- Ensure machine is stable and loaded correctly before use.
- Stop immediately if sharp lower back pain occurs.
Spotting
Not recommended; the machine provides inherent safety. Use light weights until proper form is mastered.
Common Mistakes
- Excessive arching of lower back
- Using momentum to swing legs
- Too fast of a controlled descent
When to Avoid
- Acute lower back pain or disc injury
- Severe hamstring strains
Flexibility Needed
- Basic hip extension mobility
Build Up First
- Ability to maintain core stability
Also known as
Reverse Hypers, Lever Reverse Hyperextension
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