Strength

Reverse Hyperextension

The reverse hyperextension is an intermediate strength exercise for your hamstrings, using machine.

Main muscles
Hamstrings
Also works
Calves, Glutes
Equipment
Machine
Level
Intermediate
Reverse Hyperextension, starting position
Start
Reverse Hyperextension, end position
Finish

How to do it

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

Alternatives to the reverse hyperextension

Barbell hip thrust Barbell, Flat bench Kettlebell swing Kettlebells Romanian deadlift Barbell Seated Leg Curl Machine Back extension Back extension bench Cable pull-through Cable stack