Reverse Hyperextension

How to do the Reverse Hyperextension

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes
Equipment	machine
Difficulty	intermediate

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Floor Glute-Ham Raise Bodyweight Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Alternating Hang Clean Kettlebell Ball Leg Curl Exercise Ball Double Kettlebell Alternating Hang Clean Kettlebell

Easier than the Reverse Hyperextension

Same movement pattern, lower entry difficulty — work up from here.

Ball Leg Curl beginner · Exercise Ball Platform Hamstring Slides beginner · Other Equipment Smith Machine Stiff-Legged Deadlift beginner · Machine

Harder than the Reverse Hyperextension

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Reverse Hyperextension with

Opposing quads work — alternate sets without extra rest.

Lunge Sprint quads Lying Machine Squat quads Narrow Stance Hack Squats quads Narrow Stance Leg Press quads

Common questions

What muscles does the Reverse Hyperextension work?

The Reverse Hyperextension primarily works the hamstrings, with the calves and glutes as secondary movers. Alternating Hang Clean, Ball Leg Curl, and Double Kettlebell Alternating Hang Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Reverse Hyperextension?

A Machine. Without a machine, Floor Glute-Ham Raise, Natural Glute Ham Raise, and Dumbbell Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Reverse Hyperextension suitable for beginners?

It is rated intermediate. Start with Ball Leg Curl, Platform Hamstring Slides, and Smith Machine Stiff-Legged Deadlift and work up.

Similar exercises

Alternating Hang Clean Kettlebell Ball Leg Curl Exercise Ball Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Floor Glute-Ham Raise Bodyweight Kettlebell Dead Clean Kettlebell