A 180 lb male with an Intermediate-level Reverse Hyperextension of 29 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 53 lbs (0.29x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Reverse Hyperextension? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Reverse Hyperextension?
How Much Should You Reverse Hyperextension?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 20 | 50 | 85 |
| 120 | < 1 | 1 | 23 | 52 | 85 |
| 130 | < 1 | 4 | 25 | 53 | 85 |
| 140 | < 1 | 5 | 26 | 53 | 84 |
| 150 | < 1 | 7 | 27 | 53 | 83 |
| 160 | < 1 | 8 | 28 | 54 | 83 |
| 170 | < 1 | 9 | 29 | 54 | 82 |
| 180 | < 1 | 9 | 29 | 53 | 80 |
| 190 | < 1 | 10 | 29 | 53 | 79 |
| 200 | < 1 | 10 | 30 | 53 | 78 |
| 210 | < 1 | 11 | 30 | 52 | 77 |
| 220 | < 1 | 11 | 30 | 52 | 76 |
| 230 | < 1 | 12 | 30 | 51 | 75 |
| 240 | < 1 | 12 | 30 | 51 | 74 |
| 250 | < 1 | 12 | 30 | 50 | 72 |
| 260 | < 1 | 12 | 29 | 50 | 71 |
| 270 | < 1 | 13 | 29 | 49 | 70 |
| 280 | < 1 | 13 | 29 | 48 | 69 |
| 290 | 1 | 13 | 29 | 48 | 68 |
| 300 | 1 | 13 | 29 | 47 | 67 |
| 310 | 1 | 13 | 28 | 47 | 66 |
| 90 | < 1 | 5 | 22 | 43 | 67 |
| 100 | < 1 | 6 | 22 | 42 | 65 |
| 110 | < 1 | 7 | 22 | 41 | 63 |
| 120 | < 1 | 7 | 21 | 40 | 60 |
| 130 | < 1 | 7 | 21 | 39 | 58 |
| 140 | < 1 | 7 | 21 | 37 | 56 |
| 150 | < 1 | 7 | 20 | 36 | 54 |
| 160 | < 1 | 7 | 20 | 35 | 52 |
| 170 | < 1 | 7 | 19 | 34 | 50 |
| 180 | < 1 | 7 | 18 | 33 | 48 |
| 190 | < 1 | 7 | 18 | 32 | 47 |
| 200 | < 1 | 7 | 17 | 31 | 45 |
| 210 | < 1 | 6 | 17 | 30 | 43 |
| 220 | < 1 | 6 | 16 | 29 | 42 |
| 230 | < 1 | 6 | 15 | 28 | 41 |
| 240 | < 1 | 6 | 15 | 27 | 39 |
| 250 | < 1 | 5 | 14 | 26 | 38 |
| 260 | < 1 | 5 | 14 | 25 | 37 |
How Does Age Affect Reverse Hyperextension Strength?
How Reverse Hyperextension standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 20 | 44 | 71 |
| 20 | < 1 | 6 | 27 | 55 | 86 |
| 25 | < 1 | 7 | 29 | 57 | 89 |
| 30 | < 1 | 7 | 29 | 57 | 89 |
| 35 | < 1 | 7 | 29 | 57 | 89 |
| 40 | < 1 | 7 | 29 | 57 | 89 |
| 45 | < 1 | 5 | 26 | 52 | 83 |
| 50 | < 1 | 3 | 22 | 47 | 76 |
| 55 | < 1 | < 1 | 18 | 42 | 68 |
| 60 | < 1 | < 1 | 14 | 35 | 60 |
| 65 | < 1 | < 1 | 10 | 29 | 51 |
| 70 | < 1 | < 1 | 7 | 23 | 43 |
| 75 | < 1 | < 1 | 3 | 18 | 35 |
| 80 | < 1 | < 1 | < 1 | 13 | 28 |
| 85 | < 1 | < 1 | < 1 | 9 | 22 |
| 90 | < 1 | < 1 | < 1 | 6 | 17 |
| 15 | < 1 | < 1 | 13 | 29 | 47 |
| 20 | < 1 | 5 | 19 | 38 | 58 |
| 25 | < 1 | 6 | 20 | 39 | 60 |
| 30 | < 1 | 6 | 20 | 39 | 60 |
| 35 | < 1 | 6 | 20 | 39 | 60 |
| 40 | < 1 | 6 | 20 | 39 | 60 |
| 45 | < 1 | 4 | 18 | 36 | 56 |
| 50 | < 1 | 2 | 15 | 32 | 50 |
| 55 | < 1 | < 1 | 12 | 27 | 44 |
| 60 | < 1 | < 1 | 9 | 22 | 38 |
| 65 | < 1 | < 1 | 6 | 17 | 31 |
| 70 | < 1 | < 1 | 2 | 12 | 25 |
| 75 | < 1 | < 1 | < 1 | 9 | 19 |
| 80 | < 1 | < 1 | < 1 | 5 | 14 |
| 85 | < 1 | < 1 | < 1 | 2 | 10 |
| 90 | < 1 | < 1 | < 1 | < 1 | 7 |
What Do Reverse Hyperextension Strength Standards Mean?
Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Reverse Hyperextension, learning to load your hamstrings and glutes while keeping a neutral spine under tension.
Stronger than 20% of lifters. You can perform the Reverse Hyperextension with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.
Stronger than 50% of lifters. Your Reverse Hyperextension leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.
Stronger than 80% of lifters. You have optimized your Reverse Hyperextension setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.
Stronger than 95% of lifters. Your Reverse Hyperextension is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.
How to Progress Your Reverse Hyperextension
Tier-specific training recommendations to move your Reverse Hyperextension to the next level.
- Train the Reverse Hyperextension 1-2x per week, drilling the hip-hinge pattern with moderate loads.
- Focus on keeping a neutral spine throughout the entire range of motion.
- Use linear progression: add 5-10 lbs per session while form remains solid.
- Build grip endurance with holds at the top of each set.
- Add a hinge variation (deficit, pause, or tempo) to address weak positions.
- Program the Reverse Hyperextension with RPE 7-8 working sets and occasional heavier singles.
- Strengthen your grip separately if it becomes a limiting factor.
- Begin tracking volume load to manage posterior chain fatigue.
- Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
- Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
- Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
- Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
- Run peaking cycles with precise RPE targets for each session.
- Optimize your setup: stance, grip, hip height, and bracing sequence.
- Manage recovery carefully - heavy hinge work has high systemic fatigue.
- Test your Reverse Hyperextension in competition or mock-meet conditions.
How to Perform 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.
Read the complete Reverse Hyperextension guide on FitnessVolt →
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.
Where Do These Reverse Hyperextension Standards Come From?
These Reverse Hyperextension standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Reverse Hyperextension Good for Your Weight?
Strength standards help you objectively measure your Reverse Hyperextension performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Reverse Hyperextension 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.