Reverse hyperextension
A lying machine movement that swings the legs up to train the glutes and lower back.
- Muscle group: Glutes
- Equipment: Machine
- Difficulty: Intermediate
Also known as: Reverse hyper, Reverse hyper machine, Reverse back extension, Omvendt hyperextension
How to do it
- Lie face down on the pad with your hips at the edge, hold the handles, and let your legs hang with the lever.
- Squeeze your glutes and raise your legs until they are in line with your body.
- Lower slowly under control without letting the legs swing back with momentum.
Common mistakes
- Swinging the legs too high so the lower back arches excessively.
- Using momentum from a fast swing instead of a controlled lift.
Alternatives
Watch a video demonstration on YouTube
“Reverse Hyper Correct form - Gareth Sapstead” by Mirafit® (opens YouTube)
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