Reverse Hyperextension

Reverse Hyperextension is a resistance exercise - strength exercise involving Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings
Secondary muscles: Erector spinae, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Machine setup
Select an appropriate load and place your feet between the pads.
Torso support
Place your abdomen on the upper pad, allowing your hips to move over the edge.
Grip
Hold the handles and stabilize your upper body.
Forward movement
Flex your hips to bring your legs forward beneath the machine.
Backward extension
Extend your hips to move your legs backward.
Limit
Begin the return without arching your lower back or lifting excessively high.
Lower
Use your hip muscles to slow the lever arm as it moves forward.

Key technique points

Do not throw your legs far above the lower-back line.
Keep your upper body on the pad.
Do not swing the pendulum without control.
Position your feet evenly against the pads.
Adjust the hip-edge position to suit the machine.
Do not curl your torso during the return.

Common mistakes

High swing

This increases lower-back extension after the hip range ends.

Uncontrolled pendulum

This moves the weight through swinging rather than muscular control.

Lifting off the pad

This changes the upper support point.

Bending the knees

This changes the length of the load lever.

Incorrect edge position

This prevents free hip flexion.

Being pulled forward abruptly

This disrupts torso support during the bottom transition.

Frequently asked questions