Reverse Hyperextension

Also called reverse hyper, reverse hypers and reverse hyperextension.

Works

Hamstrings, plus calves and glutes

Equipment

Machine

Level

Intermediate

Type

Isolation

How to do it

Setup. Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.

1. To begin the movement, flex the hips, pulling the legs forward.
2. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
3. Return by again flexing the hip, pulling the carriage forward as far as you can.
4. Repeat for the desired number of repetitions.

Cues

• Hips hang off the pad edge.
• Swing the legs up with the glutes.
• Stop at body level, no overarch.
• Control the legs back down.

Common mistakes

• Hyperextending the low back.
• Using momentum to swing.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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