Back · Smith Machine
Smith Reverse Hyperextension
How to do the smith reverse hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your hips at the edge of a bench set inside the Smith rack and your feet hooked under the bar. Secure your torso, then contract your glutes and hamstrings to drive the bar up with your legs until level with your body. Pause, then lower under control.
- 1Feel your glutes and hamstrings lifting 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; move within a
- comfortable range
- Don't jerk or slam the bar; move smoothly
- Avoid letting your legs drop uncontrolled; control the descent
Muscles worked
The smith reverse hyperextension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the smith 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.