Machine Reverse Hyperextension (Plate Loaded)
Trainer tips
- Keep your upper body against the pad and grip the handles
- Lift your leg backward using your glutes
- Lift only until your body forms a straight line
Cautions
- Arching the lower back to lift higher
- Swinging the legs up with momentum
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Lower back |
| Equipment |  Back extension bench |
| Movement pattern | Hinge |
| Rep range | 10–15 reps |
11 similar exercises
Representative exercise: Smith Reverse Hyperextension
- Smith Reverse Hyperextension
- 45° Reverse Hyperextension
- Reverse Hyper on Flat Bench
- Dumbbell Reverse Hyperextension on Bench
- Resistance Band Incline Reverse Hyperextension
- Incline Reverse Hyperextension
- Reverse Hyperextension on Bench
- Frog Reverse Hyperextension (on a Bench)
- Reverse Hyperextension on Stability Ball
- 45° Single Leg Reverse Hyperextension
- Resistance Band Reverse Hyper with Stability Ball on Flat Bench
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.
With the back extension bench, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell DeadliftEasierDumbbell Hip ThrustEasierDumbbell Single Leg Hip ThrustHarderDumbbell Full SwingHarderConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseMachine Standing Hip ExtensionSame muscle · different equipmentQuadruped Hip Extension to AbductionSame muscle · different equipmentDumbbell Reverse Hyperextension on BenchSame muscle · different equipmentReverse Hyperextension on Stability BallSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.