Reverse Hyperextension
The Reverse Hyperextension is a intermediate cable machine exercise that works the Hamstrings. Follow the steps below.
Target musclesHamstrings
EquipmentCable Machine
LevelIntermediate
How to do the Reverse Hyperextension
- Place your feet between the pads after loading an appropriate weight.
- Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.To begin the movement, flex the hips, pulling the legs forward.Reverse the motion by extending the hips, kicking the leg back.
- It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.Return by again flexing the hip, pulling the carriage forward as far as you can.Repeat for the desired number of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.