Machine Reverse Hyperextension

Glutes, hamstrings, lower backReverse Hyper Machine

A machine exercise where you lift your legs while keeping your torso locked down. Builds glutes, hamstrings, and lower back strength without axial load.

How to do it

1Lie face down on the bench with your pelvis resting at the edge and legs hanging down.

2Grip the handles firmly to anchor your upper body.

3Engage your glutes and hamstrings to lift your straight legs back and up level with your torso.

4Pause at the top for a second and squeeze your glutes hard.

5Lower your legs back to the starting position under control.

Common mistakes

Swinging your legs up using momentum, stripping tension from the target muscles.

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

Dropping your legs fast and uncontrolled at the bottom.

Breathing

Exhale as you raise your legs; inhale as you slowly control them down.

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.