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All glutes exercisesGlutes · Gym

Reverse Hyperextension

Lie face down and swing legs up. Decompresses the low back while firing glutes.

BeginnerReverse hyper machine3 × 12–15
Reverse Hyperextension demonstration thumbnail — Reverse Hyper Correct form - Gareth Sapstead
Glutes / hamstringsReverse hyper machine

Reverse Hyperextension

Demo · Mirafit®

Verified Reverse Hyperextension demonstration by Mirafit®. Click to play.

How to do the Reverse Hyperextension

  1. 1Relax upper body
  2. 2Power from hips
  3. 3Control the swing

Benefits of the Reverse Hyperextension

  • Builds strength and size in the glutes / hamstrings through a full, controlled range of motion
  • Also trains low back as supporting movers
  • A fixed, stable path so you can safely push close to technical failure
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services