Back · Leverage Machine
Plate Loaded Lever Reverse Hyperextension
How to do the plate loaded lever reverse hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on the plate-loaded reverse hyperextension machine with your hips on the pad and legs hanging down. Grip the handles, then contract your glutes and hamstrings to lift your legs behind you until level with your body, and lower under control.
- 1Feel your glutes and hamstrings lift your legs up behind you
- 2Keep your core braced and avoid swinging for momentum
- 3Hold briefly at the top to squeeze your glutes
Common mistakes
- Avoid hyperextending or arching your lower back
- Do not jerk or slam the weight; move smoothly
- Avoid letting your legs drop uncontrolled on the descent
Muscles worked
The plate loaded lever reverse hyperextension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever reverse hyperextension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.