Exercise
Reverse Hyperextension
Also known as: reverse hyper, reverse hyper machine, reverse hypers
Reverse Hyperextension is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: gluteus maximus and lower back. Equipment: machine.
Muscles worked
How to do it
- 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.
Similar exercises
Glute Ham Raise
Machine
Biceps femoris
Standing Leg Curl
Machine
Biceps femoris
Machine Kneeling Leg Curl
Machine
Biceps femoris
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Leg Press
Machine
Vastus lateralisRectus femoris
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Alternatives with other equipment
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Alternating Hang Clean
Kettlebell
Biceps femoris
Natural Glute Ham Raise
Bodyweight
Biceps femoris
Romanian Deadlift from Deficit
Barbell
Biceps femoris
Smith Machine Hang Power Clean
Smith machine
Biceps femoris
Axle Deadlift
Other
Biceps femoris
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.