Back exercise

Reverse Hyperextension

How to do the Reverse Hyperextension with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie face down on the reverse hyper machine. While your upper body and stomach should be on the bench, your hips should not. This will allow them to move freely. Let your legs hang straight down toward the floor. Hold the handles to keep your upper body in position. Brace your…
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Illustration showing the Reverse Hyperextension
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Back extension bench Back extension bench
Technique

How to do the Reverse Hyperextension

  1. 1 Lie face down on the reverse hyper machine. While your upper body and stomach should be on the bench, your hips should not. This will allow them to move freely.
  2. 2 Let your legs hang straight down toward the floor. Hold the handles to keep your upper body in position. Brace your abs to keep your spine stable and supported.
  3. 3 Lift your legs by contracting your hamstrings, glutes, and lower back. Keep them straight. Raise them until they are roughly parallel to the floor. Keep the movement smooth and controlled.
  4. 4 Lower your legs and repeat.