GymPlan AIReverse Hyperextension
Reverse Hyperextension is an intermediate machine exercise that mainly works your hamstrings, with help from your calves and glutes.
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.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Track your reverse hyperextension with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialReverse Hyperextension alternatives
Exercises that train the same main muscle, including options with other equipment.
Romanian DeadliftBarbell · Intermediate
Dumbbell CleanDumbbell · Intermediate
Lying Leg CurlMachine · Beginner
Prone Manual HamstringBodyweight · Beginner
Kettlebell SwingKettlebell · Intermediate
Ball Leg CurlOther · BeginnerFAQ
What muscles does the reverse hyperextension work?
It mainly works your hamstrings; your calves and glutes assist.
How many sets and reps of reverse hyperextension should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the reverse hyperextension good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.