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Hinge · Isolation
Reverse Hyper
Also known as Reverse Hyperextension. Targets Glutes, Hamstrings, Erectors with an optimal working range of 10–20 reps.
Primary Muscles
Glutes, Hamstrings, Erectors
Secondary: Core
Typical Rep Range
10–20 reps
Glute Dominant
Equipment Tier
Full Gym Access
Bodyweight
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Reverse Hyper:
- 1 Position hip crease at the back edge of the pad and grip handles firmly
- 2 Extend legs backward until parallel with torso by squeezing glutes
- 3 Control the pendulum swing underneath to traction the lower back gently
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Jerking with excessive momentum past horizontal at the top
- ✕ Lifting torso off the pad during the extension phase
Structured Programming
Programs Featuring Reverse Hyper (1)
Substitutions & Variations
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