Reverse Hyperextension

Performed in the reverse (supinated) grip variation, this variation primarily targets your Hamstrings, with support from Calves, Glutes. It requires machine and is best suited to intermediate lifters.

Intermediate level · Equipment: Machine · Pull

Primary muscles: Hamstrings Secondary muscles: Calves, Glutes

How to perform Reverse Hyperextension

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

Sample sets & reps for Reverse Hyperextension

Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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