Legs · Machine
Reverse Hyper
How to do the reverse hyper, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a reverse hyperextension bench with your hips at the edge and legs hanging down. Hold onto the handles for support. Keeping your legs straight, contract your glutes and lower back to lift your legs up behind you until they are in line with your torso. Pause, then lower them back down under control. Avoid swinging.
- 1Position yourself on the reverse hyper machine and lift your legs behind you by squeezing your glutes and hamstrings
- 2Keep your torso anchored to the pad and move in a controlled arc
- 3Feel the contraction at the top and a gentle stretch at the bottom without swinging
Common mistakes
- Don't use momentum or let your legs swing uncontrollably
- Avoid hyperextending your lower back or lifting your legs too high
- Don't relax your core; maintain stability throughout
Muscles worked
The reverse hyper mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Reverse Hyper strength standards
See how your reverse hyper ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM25 lb
Silvere1RM52.5 lb
Golde1RM77.5 lb
Platinume1RM127.5 lb
Diamonde1RM202.5 lb
Champione1RM260 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the reverse hyper 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.