FitCi
Reverse Hyperextension is a compound exercise targeting the glutes: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, legs. Equipment: machine. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie face down on the table with your hip crease at the edge of the table and your legs hanging below.
- Grip the handles firmly to anchor your upper body.
- Squeeze your glutes to raise your legs back until they are in line with your torso.
- Squeeze for 1 second at the top and do not overarch your lower back.
- Lower back to the start under control without swinging your legs.
Coaching tip
Instead of swinging your legs, lift by squeezing your glutes; the power of the movement should come from your hips, not momentum.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Barbell Romanian Deadlift, Glute Bridge
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.