Reverse Hyperextension

Hamstrings

Reverse Hyperextension

LevelIntermediate EquipmentMachine ForcePull

A machine exercise where your torso is supported and your legs swing up behind you, working the hamstrings and glutes with low back stress.

Strength

Primary musclesHamstrings

Secondary musclesCalves Glutes

Energy burned

≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min

Estimate range 20–33 kcal (±25 %)

Muscle mass worked17 %

Effort during a set7.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie face down on the machine with your hips at the edge of the pad.
2Hold the handles and let your legs hang down.
3Keep your legs straight.

How to perform

1Squeeze your glutes and raise your legs until they are in line with your body.
2Pause briefly at the top.
3Lower your legs under control.
4Repeat without swinging.