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.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Reverse Hyperextension for a 180 lb male is about 29 lb (0.16x bodyweight). Use the calculator below to convert your own Reverse Hyperextension into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 53 lb (0.29x bodyweight).
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
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?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Reverse Hyperextension entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Reverse Hyperextension?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| 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 |
Is Your Reverse Hyperextension Good?
A quick read on what counts as a good Reverse Hyperextension at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Reverse Hyperextension is about 29 lb (0.16x bodyweight). Advanced lifters hit 53 lb (0.29x), and Elite is 80 lb (0.44x).
Women (140 lb): a good (Intermediate) Reverse Hyperextension is about 21 lb (0.15x bodyweight). Advanced lifters hit 37 lb (0.26x), and Elite is 56 lb (0.4x).
How Much Should You Be Able to Reverse Hyperextension?
Men: a 180 lb male should lift about 29 lb at an Intermediate level.
Women: a 140 lb female should lift about 21 lb at an Intermediate level.
By bodyweight (men): A 150 lb lifter lifts about 27 lb, and a 220 lb lifter lifts about 30 lb at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male lifts about 29 lb, while by age 50 the Intermediate standard is about 22 lb. See the By Age tab for every age band.
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How Does Age Affect Reverse Hyperextension Strength?
How Reverse Hyperextension standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| 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?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Reverse Hyperextension Good for Your Weight?
Use this page to compare your Reverse Hyperextension against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max 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.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
