Exercise guide · Legs & Glutes

Machine Reverse Hyperextension

The reverse hyperextension trains the glutes and hamstrings while the torso stays supported on the machine. Controlled hip extension also loads the lower-back musculature without requiring the trunk to move through a large range.

Targets: Glutes
Equipment: Machine
Type: Isolation

Step by step

How to do the Machine Reverse Hyperextension

Adjust the machine so the hips sit at the pad edge and secure the feet or ankles in the attachment.
Lie face down with the torso fully supported, grip the handles, and brace the abdomen.
Begin with the legs hanging beneath the hips and the weight settled.
Drive the legs back by extending the hips until they align with the torso.
Squeeze the glutes briefly, then lower the legs slowly without letting the weight pull the pelvis off the pad.

Form cues

Hips at the pad edge
Torso stays supported
Move from the hips
Stop at body height

Common mistakes

Swinging the weight for momentum
Lifting the legs beyond torso height
Arching the lower back instead of extending the hips
Letting the weight drop at the bottom

Muscles worked

Primary

Glutes

Secondary

Hamstrings and Lower back

Safety: Confirm the attachment and load are secure. Use a controlled range, avoid lumbar hyperextension, and stop for sharp back, hip, hamstring, or knee pain.

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