Reverse Hyperextension

A intermediate strength exercise for the hamstrings, done with a machine.

Reverse Hyperextension: finishing position

Main muscles: Hamstrings
Also works: Calves and Glutes
Equipment: Machine
Level: Intermediate
Movement: Pull

How to do the Reverse Hyperextension

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.
To begin the movement, flex the hips, pulling the legs forward.
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.
Return by again flexing the hip, pulling the carriage forward as far as you can.
Repeat for the desired number of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Hyperextension

Questions

What muscles does the Reverse Hyperextension work?

Mainly the hamstrings, with the calves and glutes helping.

Is the Reverse Hyperextension good for beginners?

It's rated intermediate. Beginners can build up to it with Lying Leg Curls first.

What can I do instead of the Reverse Hyperextension?

Good alternatives that train the hamstrings: Smith Machine Hang Power Clean, Lying Leg Curls, Seated Leg Curl or Smith Machine Stiff-Legged Deadlift.

How many sets and reps of the Reverse Hyperextension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).