Glutes
Reverse Hyper Machine
The Reverse Hyper Machine is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 39%, spinal erectors (lower back) 21% and hamstrings (biceps femoris) 17%.
How to do it
- Lie face down on the reverse hyper machine with your hips at the edge of the pad and your legs hanging down.
- Loop the strap around your lower legs just above the ankles and grip the front handles.
- Let the legs hang straight with the pendulum at rest.
- Swing the legs up behind you by squeezing the glutes until they are in line with the torso.
- Lower the legs under control, letting the pendulum swing slightly under the machine before the next rep.
Tips
- Let the hips relax at the bottom so the lower back gets a gentle traction.
- Drive the lift with the glutes, not a kick from the knees.
Common mistakes
- Lifting the legs above the torso line and arching hard.
- Letting the pendulum yank the legs far under the machine.
- Bending the knees during the lift.
Muscles worked by the Reverse Hyper Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The legs swing up while the torso is fixed. Seated back extension machines isolate the spine. Same hip extension as the other reverse hypers; used lying face down. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Reverse Hyper Machine alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Reverse Hyper Machine work?
Mainly the gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Reverse Hyper Machine good for beginners?
The Reverse Hyper Machine is rated intermediate. If you are new, learn the 45 Degree Hyperextension first and build up from there.
What is a good alternative to the Reverse Hyper Machine?
For example the Reverse Hyper (Bench), Reverse Hyperextension and 45 Degree Hyperextension. They train mostly the same muscles, some with different equipment.
How do you make the Reverse Hyper Machine harder?
Add weight or reps, or move on to the Jefferson Curl.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.