Reverse Hyperextension (Machine)
The Reverse Hyperextension is a machine-based exercise that strengthens the posterior chain by extending the legs backward while the upper body remains fixed. It targets the glutes, hamstrings, and lower back while providing a unique spinal decompression benefit.
This exercise is unique because it decompresses the spine while strengthening it, making recovery tracking vital. Our AI analyzes your recent training volume, specifically on compressive movements like squats or deadlifts, to suggest the appropriate intensity for this accessory lift. If your HRV or sleep data suggests systemic fatigue, the AI may adjust the target RPE to focus on restoration and blood flow rather than maximal strength output, ensuring you protect your lower back while still stimulating the posterior chain.
Form Cues
- Position your hips at the edge of the pad so they can articulate freely.
- Grip the handles tightly to brace your upper body and engage your lats.
- Squeeze your glutes forcefully to initiate the upward swing.
- Control the descent completely rather than letting gravity drop your legs.
- Keep your chin tucked and neck neutral throughout the set.
- Don't swing your legs wildly using momentum instead of muscle control.
- Don't hyperextend your lower back past a neutral straight line at the top.
- Don't place your hips too far forward on the pad, which restricts range of motion.
- Don't look up or crane your neck as you lift your legs.
- Don't bend your knees excessively; keep them soft but extended.
Common Mistakes
- Using excessive momentum to swing the weight
- Hyperextending the lumbar spine at the top
- Incorrect hip placement on the pad
- Relaxing the core and glutes at the bottom
- Performing the movement too quickly
Muscles Worked
This exercise primarily targets the posterior chain, placing heavy emphasis on the gluteus maximus and hamstrings as the prime movers for hip extension. It also works the erector spinae dynamically and isometrically to stabilize the lower back. Unlike most posterior exercises that compress the spine, this movement allows these muscles to fire while the spine is gently distracted (decompressed).
Primary
Get Personalized Coaching for Reverse Hyperextension (Machine)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.