What is a good Reverse Hyperextension?
For a 180 lb male, an Intermediate Reverse Hyperextension is about 29 lb (0.16x bodyweight). Advanced starts around 53 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Reverse Hyperextension Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| 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 |
The Reverse Hyperextension standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Reverse Hyperextension Standards by Age
How the Reverse Hyperextension standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| 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 |
The Reverse Hyperextension standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Reverse Hyperextension Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
What the Reverse Hyperextension Strength Levels Mean
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.
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.
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.
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.
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.
Tips
- 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.
Read the complete Reverse Hyperextension guide on FitnessVolt →
Where Do These Reverse Hyperextension Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Reverse Hyperextension table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Reverse Hyperextension itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
- Level tables: the FitnessVolt strength standards model, not meet data.
- Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
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