Legs / Intermediate / Compound (multi-joint)

Reverse Hyperextension

A machine exercise for the hamstrings, with the calves and glutes assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes

Equipment

Machines

Movement pattern

Hip extension, Spinal extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

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.

Common mistakes

• ✗ Swinging the legs high with momentum.

  Why it hurts: The lower back is snapped into extension at the top of each rep.

  ✓ Instead: Lift the legs until they are level with the torso, pause and lower under control.

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