Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Reverse Hyperextension

Also called Reverse hyper

MachineIsolationEasy to learn
Front
Back
Primary Secondary

Works

Glutes, Lower back

Also hamstrings

You need

Back extension / GHD

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Hips on the edge of the pad, holding the handles
  2. 2Swing your legs up until they line up with your torso
  3. 3Control them down instead of dropping them

Most common mistake

Swinging the legs higher than the body and arching hard.

Watch a demo
B
For glutes
#18 of 29
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight
  • AHip Thrust MachineMachine

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280