Reverse Hyperextension
Trains the glutes, with help from the hamstrings. You need a machine. One of our free programs uses it, across 4 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Reverse Hyperextension
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout B — Phase 2 | 3×10–20 | Fixed weights |
See it in action
Watch the Reverse Hyperextension progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Reverse Hyperextension trains
Technique
How to do the Reverse Hyperextension
- Lie face down on the reverse hyperextension machine with your hips at the edge of the pad and your legs hanging down. Grasp the handles firmly and place your ankles behind the roller or strap if the machine has one.
- Keeping your legs straight, raise them backward and upward by squeezing your glutes until your legs are in line with your torso.
- Pause briefly at the top of the movement, contracting your glutes and hamstrings.
- Slowly lower your legs back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Lift with your glutes and hamstrings rather than swinging your legs with momentum.
- Avoid raising your legs beyond the level of your torso to prevent hyperextending your lower back.
- Exhale as you raise your legs and inhale as you lower them.
- Keep your grip firm on the handles to keep your upper body stable throughout.
Substitutes
Swap Reverse Hyperextension for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Hyperextension for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.