Reverse Hyperextension

What it is

This machine exercise strengthens the muscles of your posterior chain. You lie face down, securing your feet, then lift your legs by extending your hips. It primarily targets your hamstrings, with significant engagement from your glutes and calves. This movement helps build strength and endurance in the back of your thighs.

Technique tips

• Grip handles firmly for stability throughout the movement.
• Allow your hips to fully flex and extend.
• Focus on squeezing your hamstrings and glutes at the top.
• Avoid hyperextending your lower back; stop hip extension early.
• Control the return phase, letting the weight stretch your hamstrings.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.