Lever Reverse Hyperextension
Strengthen your lower back, glutes, and hamstrings! Lever Reverse Hyperextension targets key muscles for a stronger posterior chain.
The Lever Reverse Hyperextension is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: ghd machine.
Required Equipment
Lever Reverse Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Lever Reverse Hyperextension Variations and Alternatives
How to do the Lever Reverse Hyperextension
Positioning:
Adjust the machine so that the platform is at a comfortable height for you.
Lie face down on the machine, with your hips resting on the edge of the pad.
Your legs should be hanging off the back of the machine, with your feet secured under the foot pads.
Grip the handles of the machine for stability, keeping your arms extended in front of you.
Movement:
Begin with your legs hanging straight down. Keep your core tight and your back flat.
Slowly lift your legs up, using your glutes and hamstrings, until they are in line with your torso.
Hold this position for a moment at the top before gradually lowering your legs back to the starting position.
Repeat the movement for the desired number of repetitions.
Tips:
Maintain a controlled movement throughout to avoid swinging and to maximize muscle engagement.
Focus on using your glutes and lower back for lifting your legs, rather than using momentum.
Ensure that your head remains in a neutral position, looking down at the ground or the padding of the machine.
Lever Reverse Hyperextension FAQs
What muscles does the Lever Reverse Hyperextension work?
The Lever Reverse Hyperextension mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Lever Reverse Hyperextension?
Ghd machine.
Is the Lever Reverse Hyperextension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Reverse Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lever Reverse Hyperextension variations and alternatives?
Similar exercises include the Machine 45-Degree Back Extension, Single-Leg Reverse 45-Degree Hyperextension, Barbell Hyperextension and Dumbbell Bench Reverse Hyperextension.
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