HamstringsIntermediate

Reverse Hyperextension

Strength movement using Machine.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Calves, Glutes

Movement instructions

1
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.
2
To begin the movement, flex the hips, pulling the legs forward.
3
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.
4
Return by again flexing the hip, pulling the carriage forward as far as you can.
5
Repeat for the desired number of repetitions.

Technique guidance

Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Adjust the seat, pads, and range stops to fit before adding resistance, and keep hands clear of moving parts.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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