Reverse Hyperextension Machine

Technique

Lie face down on the machine with your hips at the edge of the pad and grip the handles for support. Keeping your legs together, swing them up behind you by extending your hips until they're in line with your torso. Squeeze your glutes and lower back at the top. Lower back down under control without letting the weight yank your legs down.

Steps

1. Lie face down with your hips aligned at the edge of the pad
2. Grip the handles and keep your legs together
3. Extend your hips to raise your legs behind you
4. Stop when your legs are in line with your torso
5. Squeeze your glutes briefly at the top
6. Lower the weight under control

Common mistakes

• Swinging the legs with excessive momentum
• Raising the legs above torso level and overextending the lower back
• Letting the weight pull the legs down rapidly
• Positioning the hips too far forward on the pad

Variations

• Single-leg reverse hyperextension
• Bent-knee reverse hyperextension
• Band-resisted reverse hyperextension
• Reverse hyperextension on a flat bench

FAQ