TETSUReverse Hyperextension Machine
The Reverse Hyperextension Machine is a leverage machine exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Reverse Hyperextension Machine
- 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.
Common questions
What muscles does the Reverse Hyperextension Machine work?
The Reverse Hyperextension Machine primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Reverse Hyperextension Machine?
You need a leverage machine to perform the Reverse Hyperextension Machine.
How many sets and reps of the Reverse Hyperextension Machine should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Reverse Hyperextension Machine works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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