Reverse Hyperextension alternatives
If the Reverse Hyperextension isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.
Which one when
- The equipment is taken or missing. Take the same movement on other equipment — Bodyweight: Hyperextension, Floor Back Extension, Glute Bridge, Single-Leg Glute Bridge; Barbell: Good Morning, Barbell Hip Thrust, Barbell Glute Bridge.
- It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
- Different equipment: Bodyweight instead of Machines and cables.
- Most of the work goes to another group: Back.
- Same entry bar: 1 of 3.
- The load is your bodyweight: progress with reps, or a belt and a plate.
- Different equipment: Barbell instead of Machines and cables.
- The emphasis shifts: Hamstrings.
- A higher entry bar: 3 of 3 versus 1 — start light.
3Floor Back Extension
- Different equipment: Bodyweight instead of Machines and cables.
- Most of the work goes to another group: Back.
- Different equipment: Barbell instead of Machines and cables.
- Same muscle: Glutes.
- A higher entry bar: 2 of 3 versus 1 — start light.
- Different equipment: Barbell instead of Machines and cables.
- Same muscle: Glutes.
- Same entry bar: 1 of 3.
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Glutes.
- Same entry bar: 1 of 3.
- Progress with reps; there's rarely any added weight.
- Same muscle: Glutes.
- A higher entry bar: 2 of 3 versus 1 — start light.
- One side at a time: you'll see if one side lags.
8Single-Leg Glute Bridge
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Glutes.
- One side at a time: you'll see if one side lags.
- Progress with reps; there's rarely any added weight.
These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.
Swapping in the diary
In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.
Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.
Prefer Telegram? Open the bot — same diary.
Read next
Position photos from the open free-exercise-db.