Which muscles does the reverse hyperextension work?

The reverse hyperextension mainly works your glutes and lower back. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the reverse hyperextension in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Reverse Hyperextension: how to do it and muscles worked

The reverse hyperextension mainly works your glutes and lower back, with help from your hamstrings. You need a gym machine.

Muscles worked

Main

Helping

Hamstrings

How to do the reverse hyperextension

1
Lie face down on the pad with your hips at the edge and hold the handles. Let your legs hang behind you with the strap secured, and use a light weight.
2
Squeeze your glutes and swing your legs up until your body forms a straight line, or slightly below parallel. Keep your legs straight and your upper body still.
3
Lower your legs slowly back down under control, letting them swing only a little under the bench. Breathe out as you lift and in as you lower.

Form tip: Do not swing your legs above your hips with momentum; going higher than a straight line just overarches your lower back.

Common questions

Which muscles does the reverse hyperextension work?: The reverse hyperextension mainly works your glutes and lower back. It also involves your hamstrings.
What equipment do I need for the reverse hyperextension?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the reverse hyperextension in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.