Reverse Hyper
The Reverse Hyper primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Biceps Femoris (Long Head), Semitendinosus and stabilizer support from the Rectus Abdominis. It is a machine compound exercise at intermediate difficulty.
Machine-based movement lifting legs against gravity emphasizing lower back and glutes.
| Equipment | Machine |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Biceps Femoris (Long Head), Semitendinosus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Adjust machine seat and pads to fit body. Sit or position body in machine. Execution: Extend through full range of motion against resistance. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Erector Spinae.
Alternative Exercises
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