Glutes exercise · leverage machine
Lever Reverse Hyperextension
The lever reverse hyperextension is a leverage machine exercise that targets the glutes, with the hamstrings and lower back assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, lower back
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever reverse hyperextension
- Adjust the leverage machine to fit your body and secure your feet in the foot pads.
- Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad.
- Cross your arms over your chest or place them behind your head.
- Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every machine exercise.
