Reverse Hyperextension
An intermediate strength exercise that works the hamstrings, using a machine.
Starting position
End position
How to Do Reverse Hyperextension
- 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.
- To begin the movement, flex the hips, pulling the legs forward.
- 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.
- Return by again flexing the hip, pulling the carriage forward as far as you can.
- Repeat for the desired number of repetitions.
Muscles Worked
Alternatives to Reverse Hyperextension
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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2
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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3
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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4
Floor Glute-Ham Raise
An intermediate isolation strength exercise that works the hamstrings.
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5
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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6
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
Lunge Pass Through
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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8
Natural Glute Ham Raise
An intermediate compound strength exercise that works the hamstrings, needing no equipment.
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9
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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10
Romanian Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do reverse hyperextension work?
Reverse Hyperextension primarily works the hamstrings. The calves and glutes assist as secondary muscles.
What equipment do I need for reverse hyperextension?
Reverse Hyperextension uses machines.
Reverse Hyperextension: is it suitable for beginners?
Reverse Hyperextension is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of reverse hyperextension?
Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, Dumbbell Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my reverse hyperextension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; reverse hyperextension can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Reverse Hyperextension with AI
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