What muscles does the Reverse Hyperextension work?

The Reverse Hyperextension mainly works the glutes, hamstrings and lower back.

How many sets and reps of the Reverse Hyperextension?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Reverse Hyperextension?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Reverse Hyperextension

Hinged over the pad, raise the legs behind you to load the glutes, hamstrings, and low back.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Lower back
Equipment: Machine
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the machine is taken or you want a change.

Questions

What muscles does the Reverse Hyperextension work?: The Reverse Hyperextension mainly works the glutes, hamstrings and lower back.
What equipment do you need for the Reverse Hyperextension?: A machine.
How many sets and reps of the Reverse Hyperextension?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Reverse Hyperextension?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

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Coaches add the Reverse Hyperextension to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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