Reverse Hyperextension Strength Standards for Men and Women
Discover how your Reverse Hyperextension performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Reverse Hyperextension Strength Level
Calculate Your Reverse Hyperextension Strength
Reverse Hyperextension Rep Standards
Compare your Reverse Hyperextension performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 7 |
| Intermediate | 29 |
| Advanced | 57 |
| Elite | 89 |
Reverse Hyperextension Standards by Bodyweight
Find the Reverse Hyperextension strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 21 | 51 | 86 |
| 120 lbs | < 1 | 2 | 24 | 53 | 86 |
| 130 lbs | < 1 | 5 | 26 | 54 | 86 |
| 140 lbs | < 1 | 6 | 27 | 54 | 85 |
| 150 lbs | < 1 | 8 | 28 | 54 | 84 |
| 160 lbs | < 1 | 9 | 29 | 55 | 84 |
| 170 lbs | < 1 | 10 | 30 | 55 | 83 |
| 180 lbs | < 1 | 10 | 30 | 54 | 81 |
| 190 lbs | < 1 | 11 | 30 | 54 | 80 |
| 200 lbs | < 1 | 11 | 31 | 54 | 79 |
| 210 lbs | < 1 | 12 | 31 | 53 | 78 |
| 220 lbs | < 1 | 12 | 31 | 53 | 77 |
| 230 lbs | < 1 | 13 | 31 | 52 | 76 |
| 240 lbs | < 1 | 13 | 31 | 52 | 75 |
| 250 lbs | < 1 | 13 | 31 | 51 | 73 |
| 260 lbs | < 1 | 13 | 30 | 51 | 72 |
| 270 lbs | < 1 | 14 | 30 | 50 | 71 |
| 280 lbs | < 1 | 14 | 30 | 49 | 70 |
| 290 lbs | 1 | 14 | 30 | 49 | 69 |
| 300 lbs | 1 | 14 | 30 | 48 | 68 |
| 310 lbs | 1 | 14 | 29 | 48 | 67 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 6 | 23 | 44 | 68 |
| 100 lbs | < 1 | 7 | 23 | 43 | 66 |
| 110 lbs | < 1 | 8 | 23 | 42 | 64 |
| 120 lbs | < 1 | 8 | 22 | 41 | 61 |
| 130 lbs | < 1 | 8 | 22 | 40 | 59 |
| 140 lbs | < 1 | 8 | 22 | 38 | 57 |
| 150 lbs | < 1 | 8 | 21 | 37 | 55 |
| 160 lbs | < 1 | 8 | 21 | 36 | 53 |
| 170 lbs | < 1 | 8 | 20 | 35 | 51 |
| 180 lbs | < 1 | 8 | 19 | 34 | 49 |
| 190 lbs | < 1 | 8 | 19 | 33 | 48 |
| 200 lbs | < 1 | 8 | 18 | 32 | 46 |
| 210 lbs | < 1 | 7 | 18 | 31 | 44 |
| 220 lbs | < 1 | 7 | 17 | 30 | 43 |
| 230 lbs | < 1 | 7 | 16 | 29 | 42 |
| 240 lbs | < 1 | 7 | 16 | 28 | 40 |
| 250 lbs | < 1 | 6 | 15 | 27 | 39 |
| 260 lbs | < 1 | 6 | 15 | 26 | 38 |
Reverse Hyperextension Standards by Age
Discover how Reverse Hyperextension strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 3 | 21 | 45 | 72 |
| 20 | < 1 | 7 | 28 | 56 | 87 |
| 25 | < 1 | 8 | 30 | 58 | 90 |
| 30 | < 1 | 8 | 30 | 58 | 90 |
| 35 | < 1 | 8 | 30 | 58 | 90 |
| 40 | < 1 | 8 | 30 | 58 | 90 |
| 45 | < 1 | 6 | 27 | 53 | 84 |
| 50 | < 1 | 4 | 23 | 48 | 77 |
| 55 | < 1 | < 1 | 19 | 43 | 69 |
| 60 | < 1 | < 1 | 15 | 36 | 61 |
| 65 | < 1 | < 1 | 11 | 30 | 52 |
| 70 | < 1 | < 1 | 8 | 24 | 44 |
| 75 | < 1 | < 1 | 4 | 19 | 36 |
| 80 | < 1 | < 1 | < 1 | 14 | 29 |
| 85 | < 1 | < 1 | < 1 | 10 | 23 |
| 90 | < 1 | < 1 | < 1 | 7 | 18 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 14 | 30 | 48 |
| 20 | < 1 | 6 | 20 | 39 | 59 |
| 25 | < 1 | 7 | 21 | 40 | 61 |
| 30 | < 1 | 7 | 21 | 40 | 61 |
| 35 | < 1 | 7 | 21 | 40 | 61 |
| 40 | < 1 | 7 | 21 | 40 | 61 |
| 45 | < 1 | 5 | 19 | 37 | 57 |
| 50 | < 1 | 3 | 16 | 33 | 51 |
| 55 | < 1 | < 1 | 13 | 28 | 45 |
| 60 | < 1 | < 1 | 10 | 23 | 39 |
| 65 | < 1 | < 1 | 7 | 18 | 32 |
| 70 | < 1 | < 1 | 3 | 13 | 26 |
| 75 | < 1 | < 1 | < 1 | 10 | 20 |
| 80 | < 1 | < 1 | < 1 | 6 | 15 |
| 85 | < 1 | < 1 | < 1 | 3 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
Reverse Hyperextension Overview
Reverse Hyperextension strengthens the lower back, glutes, and hamstrings by lifting the legs behind the body while lying face down.
Muscles Worked
Equipment Needed
Reverse Hyperextension Machine
How To Perform the Reverse Hyperextension
- Start by lying face down on a reverse hyperextension machine, with your hips positioned at the edge of the pad.
- Grip the handles or the edges of the pad for stability.
- Begin with your legs hanging down and relaxed.
- Exhale and lift your legs behind you until they are in line with your body while keeping them straight.
- Hold the top position briefly, feeling the contraction in your lower back, glutes, and hamstrings.
- Inhale and lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Reverse Hyperextension for proper technique and tips.
Pro Tips for Reverse Hyperextension
- Keep your core engaged to maintain stability throughout the movement.
- Avoid using momentum; perform the exercise in a controlled manner.
- Ensure your hips stay in contact with the pad to prevent lower back strain.
- Adjust the range of motion as needed to suit your flexibility and strength levels.
Reverse Hyperextension Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Reverse Hyperextension?
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