The machine reverse hyperextension is an isolation exercise that works the Gluteus Maximus with some hamstring and lower back involvement as well. Now, there are many variations and alternatives to this exercise which makes it appealing to everyone at any level in their training, but you only need your body weight to effectively perform this exercise. You can also add as much resistance as you feel necessary.
The movement only involves your lower body so the upper body should not do anything but remain still on the pad while you perform the repetitions in a controlled swinging manner.
- Target Muscle Group: Gluteus Maximus
- Type: Strength
- Mechanics: Isolation
- Equipment: Hyperextension glute or back machine
- Difficulty: Beginner
- Position your upper body face down on the pad of the machine, then grab the handles and place your ankles in between the leg support padding/foam.
- Make sure your hips are hanging off the padding and keep knees slightly bent.
- Then, slowly swing your legs in a reverse motion until you’re legs are aligned with your torso while exhaling, and contract your glutes.
- Then slowly allow your legs to return to the starting position while inhaling.
- Repeat for the desired number of reps.
Variations & Tips
- You can also perform the Roman chair reverse hyperextension, the stability ball reverse hyperextension, the inclined bench reverse hyperextension, or the elbow lever reverse hyperextension as alternatives.
- Keep your neck aligned with your torso and back straight.
- Contract your glutes with a controlled movement and don’t swing your legs back and forth.
- Practice first with only your body weight if you’ve never done this exercise.
- Never go too heavy on this exercise because you could injure your lower back.
- The machine reverse hyperextension targets the glutes mainly but the hamstrings and lower back receive stimulation as well.