glutesmachine
lever reverse hyperextension
lever reverse hyperextension is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the leverage machine to fit your body and secure your feet in the foot pads.
Step 2. Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad.
Step 3. Cross your arms over your chest or place them behind your head.
Step 4. Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground.
Step 5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringslower back
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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