Reverse Hyperextension

Glutes, Hamstrings, Lower backReverse Hyperextension Machine

Strengthen your glutes and hamstrings with minimal lower-back strain. Lifting your legs against a fixed torso targets the posterior chain gently and effectively.

How to do it

1Lie face down on the pad with your hips at the edge and your legs hanging freely.

2Grab the handles firmly to lock your upper body in place.

3Squeeze your glutes and lift your straight legs back and up until aligned with your torso.

4Hold at the top for a second, feeling full glute engagement.

5Lower your legs back down under strict control.

Common mistakes

Swinging your legs using momentum instead of driving with your glutes.

Lifting your legs too high and arching your lower back aggressively.

Bending your knees during the raise, shifting focus away from the hamstrings and glutes.

Breathing

Exhale as you lift your legs up. Inhale as you lower them under control.

Make it harder or easier

To make it easier, bend your knees slightly or reduce the range of motion.

To make it harder, add ankle weights or hold the top position longer.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.