Reverse Hyperextension

Technique

How to perform Reverse Hyperextension

1. Set the machine load and position your feet or ankles in its leg attachment.
2. Lie face-down on the top pad with your hips at the rear edge and hold the handles firmly.
3. Let your legs lower through the available hip range while keeping your upper body supported.
4. Keep your knee angle steady and extend your hips to raise both legs without kicking or swinging the pendulum.
5. Finish with your legs approximately in line with your torso rather than forcing an extra lower-back arch.
6. Lower your legs and the attachment under control, using the range the machine and your position allow.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.