Reverse Hyperextension
Muscles worked: Glutes (assisted by hamstrings, back).
How to do it
- Place your feet between the pads after loading an appropriate weight.
- To begin the movement, flex the hips, pulling the legs forward.
- Reverse the motion by extending the hips, kicking the leg back.
- Return by again flexing the hip, pulling the carriage forward as far as you can.
- Repeat for the desired number of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hips on the pad, legs swing up behind
- Squeeze glutes at the top - no violent swinging
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the reverse hyperextension properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.