10 Best Reverse Hyperextension Alternatives for Hamstring Strength

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.

Original Exercise: Reverse Hyperextension

Reverse Hyperextension
Primary Muscle
Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Calves, Glutes
How to Perform Reverse Hyperextension
  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.
Pro Tips
  • Category: Strength
  • Force: Pull

Ranked Reverse Hyperextension Alternatives

Best Match
Assisted Prone Hamstring

1. Assisted Prone Hamstring

90.4% Match
Hamstrings Machine Beginner Isolation
How to perform this exercise
  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.
Seated Leg Curl

2. Seated Leg Curl

87% Match
Hamstrings Machine Beginner Isolation
How to perform this exercise
  1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
  2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
  3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
  4. Slowly return to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions.
Lever Kneeling Leg Curl

3. Lever Kneeling Leg Curl

85.7% Match
Hamstrings Lever Intermediate Isolation
How to perform this exercise
  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.
Lever Lying Leg Curl

4. Lever Lying Leg Curl

85% Match
Hamstrings Lever Intermediate Isolation
How to perform this exercise
  1. Adjust the machine to fit your body and select the desired weight.
  2. Lie face down on the machine with your legs straight and your heels against the padded lever.
  3. Grasp the handles or the sides of the machine for stability.
  4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
  5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
Lying Leg Curls

5. Lying Leg Curls

84.4% Match
Hamstrings Machine Intermediate Isolation
How to perform this exercise
  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Inverse Leg Curl (on Pull-up Cable Machine)

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

83.1% Match
Hamstrings Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Assisted Inverse Leg Curl

7. Cable Assisted Inverse Leg Curl

79.7% Match
Hamstrings Cable Intermediate Isolation
How to perform this exercise
  1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
  2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
  3. Hold onto the handles of the bench 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.
Dumbbell Lying Femoral

8. Dumbbell Lying Femoral

79.7% Match
Hamstrings Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
  2. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions.
Floor Glute-Ham Raise

9. Floor Glute-Ham Raise

76.9% Match
Hamstrings Machine Advanced Isolation
How to perform this exercise
  1. You can use a partner for this exercise or brace your feet under something stable.
  2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
  3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
  4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.
Inverse Leg Curl (bench Support)

10. Inverse Leg Curl (bench Support)

73.6% Match
Hamstrings Body-weight Intermediate Isolation
How to perform this exercise
  1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
  2. Hold onto the bench for support.
  3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
  4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
  5. Repeat for the desired number of repetitions.

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 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.

Frequently Asked Questions

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.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use the exercise substitution finder to compare ranked alternatives for your available equipment and training preference.

Try the Exercise Substitution Finder →