Exercise library · Hamstrings

How to Do Reverse Hyperextension

Step-by-step instructions, muscles worked and workouts that use the reverse hyperextension.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Gym duffel bagShoe compartment and space for everything.See it on Amazon →Gym glovesBetter grip and fewer calluses.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.