The reverse hyperextension keeps your torso on the pad and lifts your legs: glutes and hamstrings work without compressing the spine.
1Starting positionStart2End positionFinish
Setup
Lie face-down on the machine's pad with your hips at the edge and legs hanging. Hold the handles. Raise your straight or slightly bent legs back to body level and lower under control.
Execution
Lie face down on the top pad with your hips off the edge, legs hanging free, holding the handles.
Exhale and lift your legs back to a straight line with your torso — no higher, don't hyperextend your lower back.
Inhale and lower your legs slowly.
Common mistakes
Swinging your legs above your body — stop in line with it; higher is just a lower-back arch.
Swinging like a pendulum — start each rep from still.
Bending your knees more and more — keep the knee angle fixed.
Loading it straight away — learn the movement unloaded first.
