Fitness
Reverse Hyperextension
Reverse hyperextension swings the legs behind a padded torso support, loading the posterior chain and glutes with less direct spinal compression than heavy conventional deadlifts.
Reverse hyperextension swings the legs behind a padded torso support, loading the posterior chain and glutes with less direct spinal compression than heavy conventional deadlifts. Control the swing—momentum should not yank the lumbar spine.
Start light and build reps before load. Useful for powerlifters and general trainees managing back fatigue.
Not a substitute for medical care when radicular pain is present.
Common questions
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Who should avoid reverse hypers?
Anyone with acute low-back radicular pain or unsupported pregnancy should get clearance before adding spinal extension work.
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How many reps per set?
Twelve to twenty controlled reps are common for hypertrophy and recovery; heavier swings need stricter technique coaching.
Related terms
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