Liftorra Open Liftorra

Hamstrings and glutes ยท Hip extension

Reverse Hyperextension

An isolation hip extension exercise for the glutes and lower back, done with a machine. It also works the hamstrings.

Machine Isolation Reps and weight Also called: reverse hyper

Muscles worked

Primary

Glutes and Lower back

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • GlutesHips and seatPrimary
  • Lower backSpinal erectorsPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Lie with the hips at the edge of the pad and hold the handles.
  3. Raise the legs with the glutes until they are in line with the body, no higher.
  4. Lower under control, no bouncing.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the legs up. Raise with the glutes, no higher than in line with the body.
  • Letting the pendulum bounce you. Lower under control and pause before the next rep.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.