Machine Reverse Hyperextension
Also known as: reverse hyper
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Prone
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Reversing the movement, torso pinned to the pad while the legs swing up behind you, makes this the glute-led entry in the back extension family while the spine mostly holds still. Load it lighter than instinct suggests and use higher reps; the swing builds momentum quickly at the top.
How to do the Machine Reverse Hyperextension
- Adjust the leverage machine to fit your body and secure your feet in the foot pads.
- Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad.
- Cross your arms over your chest or place them behind your head.
- Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep the neck neutral and look at the floor a few feet ahead of you, not up at the ceiling.
Muscles worked
Primary
Glutes · Legs
The glutes drive the hip extension that lifts the torso, and rounding the upper back slightly with a pelvic tuck shifts more of the work onto them.
Secondary
- Hamstrings — The hamstrings assist hip extension and get more of a stretch the straighter your legs are on the pad.
- Spine — The spinal erectors work both to hold the back in a rigid position and to bring the torso up, and you should feel a burn along both sides of the lower back.
Common mistakes
- Hyperextending at the top — the goal is a straight line from head to heels, not an arch; stop when the torso is level with the legs.
- Pad set too high — if the pad sits above the hip crease it blocks the hips from folding and forces the lower back to do all the bending; set it just below the hip bones.
- Using momentum — swinging the torso up fast turns it into a bounce; take two or three seconds on the way down and lift smoothly.
- Adding weight too early — bodyweight sets of 15 with a full pause at the top should feel easy before you hold a plate.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Back extensions are a good accessory after deadlifts or squats, or a stand-alone lower back builder on an upper body day. They pair well with a hamstring curl or a reverse hyperextension on adjacent equipment.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Machine Reverse Hyperextension work?
The Machine Reverse Hyperextension primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Machine Reverse Hyperextension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Machine Reverse Hyperextension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Machine Reverse Hyperextension?
If you cannot do the Machine Reverse Hyperextension, try the Machine Seated Good Morning, the Bench Reverse Hyperextension or the Stability Ball Reverse Hyperextension. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Reverse Hyperextension, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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