10 Best Lever Reverse Hyperextension Alternatives for Gym or Home

Ranked Lever Reverse Hyperextension Alternatives

10 substitutes, ranked by how closely each one matches the Lever Reverse Hyperextension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Lever Hip Extension

   83% match

   • Glutes
   • Lever
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Adjust the machine to fit your body and sit on it with your back against the backrest.
   2. Place your feet on the footrests and grip the handles for stability.
   3. Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
   4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: a machine, the same as the Lever Reverse Hyperextension
   • Body position: seated, not lying face down
2. Play demonstration

   2. Lever Seated Good Morning

   78% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   The same equipment, done seated instead.

   How to perform this exercise

   1. Adjust the seat height so that your hips are slightly higher than your knees.
   2. Sit on the machine with your back against the pad and your feet flat on the footrests.
   3. Grasp the handles or the sides of the seat for stability.
   4. Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
   5. Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: a machine, the same as the Lever Reverse Hyperextension
   • Body position: seated, not lying face down
3. Play demonstration

   3. Reverse Hyper On Flat Bench

   77% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
   2. Hold onto the bench for stability.
   3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
   4. Squeeze your glutes at the top of the movement.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, the same as the Lever Reverse Hyperextension
4. Play demonstration

   4. Band Pull Through

   75% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the glutes.

   How to perform this exercise

   1. Attach a resistance band to a sturdy anchor point at ground level.
   2. Stand facing away from the anchor point with your feet shoulder-width apart.
   3. Step forward to create tension in the band, keeping your knees slightly bent.
   4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
   5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
   6. Drive your hips forward and squeeze your glutes to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: a band, not a machine
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Lever Reverse Hyperextension
5. Play demonstration

   5. Dumbbell Sumo Pull Through

   74% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
   2. Hold a dumbbell with both hands in front of your body, arms extended.
   3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
   4. Lower the dumbbell down between your legs, keeping your arms straight.
   5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
   6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: free weights, not a machine
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Lever Reverse Hyperextension
6. Play demonstration

   6. Lever Deadlift

   73% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   The same equipment, done standing instead.

   How to perform this exercise

   1. Adjust the seat height and foot platform to your desired position.
   2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
   3. Grasp the handles or the sides of the seat for stability.
   4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
   5. Keep your back straight and avoid rounding your shoulders.
   6. Extend your hips fully at the top of the movement, squeezing your glutes.
   7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: a machine, the same as the Lever Reverse Hyperextension
   • Body position: standing, not lying face down
7. Play demonstration

   7. Smith Bent Knee Good Morning

   73% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, toes pointing forward.
   2. Place the barbell across your upper back, resting it on your traps.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
   5. Engage your glutes and hamstrings to raise your torso back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: a machine, the same as the Lever Reverse Hyperextension
   • Body position: standing, not lying face down
8. Play demonstration

   8. Smith Deadlift

   73% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the smith machine with the bar at hip height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
   4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
   5. Stand up straight, fully extending your hips and knees.
   6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: a machine, the same as the Lever Reverse Hyperextension
   • Body position: standing, not lying face down
9. Play demonstration

   9. Swimmer Kicks V. 2

   73% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on a mat with your arms extended overhead.
   2. Engage your core and lift your chest and legs off the ground simultaneously.
   3. Kick your legs up and down in a fluttering motion, as if you were swimming.
   4. Continue kicking for the desired number of repetitions.
   5. Lower your chest and legs back down to the starting position.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, the same as the Lever Reverse Hyperextension
10. Play demonstration

    10. Low Glute Bridge On Floor

    72% match

    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: glutes, the same as the Lever Reverse Hyperextension
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not lying face down