Reverse Hyperextension Machine
Learn how to perform Reverse Hyperextension Machine, a Legs exercise, with setup, breathing and common mistakes.
Reverse Hyperextension Machine · Preview
Setup
Lie face down on the pad with your pelvis resting at its edge, and grip the handles firmly. Let your legs hang naturally toward the lower footplate to set your starting position.
Start phase
Keep your legs together and use your glutes to lift the footplate back and up. Keep the feeling of driving it with your glutes and hamstrings, not your lower back.
End phase
Pause briefly when your legs line up with your torso, then lower slowly. Keep your glutes engaged and control the speed so the weight doesn't drop you down.
Target muscles
Make sure your glutes and hamstrings contract briefly at the top. If your lower back fatigues first, lower the weight and focus on your glutes.
Common mistakes
Kicking the footplate up with momentum or lifting your legs too high makes your lower back take over. Grip the handles firmly so your upper body stays stable.
Breathing
Exhale as you lift your legs and inhale as you lower them. Steady breathing helps keep your torso from rocking and your reps controlled.
Coach tip
Pause for 1 second at the top to feel the glute contraction more clearly. The load is easier to adjust than on a bench reverse hyperextension, so learn the movement with a light weight first.
