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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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