Reverse Hyperextension
Complete guide to Reverse Hyperextension. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Reverse Hyperextension
Lie face down on a reverse hyperextension machine with your hips at the edge of the pad and your legs hanging down.
Grip the handles for support.
Engage your abs and take a breath.
Raise both legs upward by extending at the hips until they are parallel with the floor, squeezing your glutes at the top and exhale.
Slowly lower your legs back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |