10 Best Reverse Hyperextension Alternatives for Hamstring Strength

The Reverse Hyperextension is done lying face down with a machine. Ranked closest by our scoring: the Assisted Prone Hamstring, the Seated Leg Curl and the Lever Kneeling Leg Curl. A harder version, the Floor Glute-ham Raise, is listed below as a progression rather than a swap.

The Reverse Hyperextension has you lying on the top pad, hips hanging off the back, flexing to pull legs forward then extending back short of lockout. The Assisted Prone Hamstring is the closest swap, keeping that straight-leg hip extension: a partner or band anchors ankles face down while you lift legs toward your glutes instead of a machine carriage. If the leg curl machine is free instead, the Seated Leg Curl works the hamstrings by bending at the knee while seated.

Reverse Hyperextension

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Reverse Hyperextension

The steps for the Reverse Hyperextension itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, glutes · Machine · Intermediate · Compound

  1. Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
  2. To begin the movement, flex the hips, pulling the legs forward.
  3. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
  4. Return by again flexing the hip, pulling the carriage forward as far as you can.
  5. Repeat for the desired number of repetitions.

The 10 Best Reverse Hyperextension Alternatives

10 substitutes, ranked by how closely each one matches the Reverse Hyperextension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Assisted Prone HamstringPlay demonstration

    1. Assisted Prone Hamstring

    90% match

    Hamstrings · Beginner · Isolation

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

    • Machine
    How to perform it
    1. Lie face down on a mat or bench with your legs fully extended.
    2. Have a partner or use a resistance band to secure your ankles.
    3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
    4. Pause for a moment at the top, then slowly lower your legs back down 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: hamstrings, the same as the Reverse Hyperextension
    • Equipment: a machine, the same as the Reverse Hyperextension
    • Body position: lying face down, the same as the Reverse Hyperextension
  3. Lever Kneeling Leg CurlPlay demonstration

    3. Lever Kneeling Leg Curl

    86% match

    Hamstrings · Intermediate · Isolation

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

    • Lever
    How to perform it
    1. Adjust the machine to fit your body and select the desired weight.
    2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position, fully extending your knees.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Reverse Hyperextension
    • Equipment: a machine, the same as the Reverse Hyperextension
    • Body position: kneeling, not lying face down
  6. Inverse Leg Curl (On Pull-up Cable Machine)Play demonstration

    6. Inverse Leg Curl (On Pull-up Cable Machine)

    83% match

    Hamstrings · Intermediate · Isolation

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

    • Cable
    How to perform it
    1. Adjust the cable machine so that the ankle straps are at the lowest setting.
    2. Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
    3. Hold onto the handles of the bench for stability.
    4. Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
    5. Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Reverse Hyperextension
    • Equipment: a cable, not a machine
    • Body position: lying face down, the same as the Reverse Hyperextension

Why You Might Need a Reverse Hyperextension Alternative

The Reverse Hyperextension needs a dedicated machine that most gyms carry only one of, so a busy station or a home setup without one is reason enough to swap. Every alternative still works the hamstrings, though most bend at the knee rather than moving the hip the way the Reverse Hyperextension does: Seated Leg Curl and Lying Leg Curls work from a machine seat or bench, Lever Kneeling Leg Curl and Lever Lying Leg Curl need a lever machine instead, and Inverse Leg Curl (On Pull-up Cable Machine) and Cable Assisted Inverse Leg Curl run off a cable station. With a single dumbbell, the Dumbbell Lying Femoral still works the hamstrings, and the Inverse Leg Curl (Bench Support) needs nothing but a bench.

How to Choose the Right Reverse Hyperextension Substitute

If your gym has no reverse hyper free, take the Assisted Prone Hamstring first: it keeps the straight-leg hip extension, with a partner or band at your ankles instead of the machine pad. If a leg curl machine is open, the Seated Leg Curl bends at the knee against a support pad, and the Lying Leg Curls does the same face down on the machine bench. A lever machine gives the Lever Kneeling Leg Curl or Lever Lying Leg Curl, and a cable station gives the Inverse Leg Curl (On Pull-up Cable Machine) or Cable Assisted Inverse Leg Curl. At home with one dumbbell, the Dumbbell Lying Femoral works the hamstrings with the dumbbell on your lower abdomen as you bend your knees, and with nothing but a bench, the Inverse Leg Curl (Bench Support) uses only your bodyweight.

Reverse Hyperextension FAQ

What machine can replace the Reverse Hyperextension?

The Seated Leg Curl and the Lever Kneeling Leg Curl or Lever Lying Leg Curl bend at the knee from a machine seat or lever pad. The Assisted Prone Hamstring keeps the same straight-leg hip extension as the Reverse Hyperextension, swapping the machine pad for a partner or band holding your ankles.

Can I train my hamstrings at home instead of at the gym?

Yes. The Dumbbell Lying Femoral works the hamstrings with a single dumbbell resting on your lower abdomen while you bend your knees. The Inverse Leg Curl (Bench Support) needs only a bench and your own bodyweight, which suits a home setup with no other equipment.

What if my gym only has a cable machine?

The Inverse Leg Curl (On Pull-up Cable Machine) and the Cable Assisted Inverse Leg Curl both run off a cable station: secure the ankle attachment at its lowest setting, lie face down, then curl your legs up towards your glutes. Either one keeps the work on your hamstrings when a leg curl machine is not free.

What is a harder step up from the Reverse Hyperextension?

The Floor Glute-ham Raise still targets the hamstrings, using a partner to hold your feet or bracing them under something stable while you lower yourself from your knees under control. It is far harder, since you may be unable to do it unaided at first, so save it for once the leg curl machines feel light.

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