Exercise guide · Intermediate · Compound

Lever Reverse Hyperextension: How to Do It & Muscles Worked

The lever reverse hyperextension is a machine-based exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves lying face down on a leverage machine and lifting the legs upward using the glutes and hamstrings.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Leverage Machine
Level · type
Intermediate · Compound
Demonstration of the lever reverse hyperextension
Front view: muscles worked by the lever reverse hyperextension. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the lever reverse hyperextension. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the lever reverse hyperextension

  1. Step 1: Adjust the leverage machine to fit your body and secure your feet in the foot pads.
  2. Step 2: Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad.
  3. Step 3: Cross your arms over your chest or place them behind your head.
  4. Step 4: Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground.
  5. Step 5: Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the lever reverse hyperextension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lever Reverse Hyperextension alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.