Smith Reverse Hyperextension

Muscles worked

Setup

1. Position a flat bench or hyperextension pad perpendicular to the Smith machine bar.
2. Set the bar height so it rests against your lower calves/achilles when your legs are hanging straight down.
3. Lie face down on the bench with your hip crease at the very edge, allowing your legs to hang freely.
4. Grip the front or sides of the bench firmly to anchor your upper body.

How to do it

1. Inhale and brace your core, then exhale as you drive your heels upward against the bar by contracting your glutes.
2. Lift your legs until they are roughly parallel to the floor or in line with your torso, avoiding spinal hyperextension.
3. Squeeze your glutes and hamstrings at the top for a 1-second peak contraction.
4. Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your neck neutral by looking slightly down or forward, not up.
• Ensure the movement occurs at the hip joint, not by arching the lower back.
• Keep your legs straight or with a very slight, fixed knee bend throughout the set.
• Maintain constant tension by not letting the bar rest at the bottom of the rep.

Pro tips

• Think about 'reaching' your heels toward the back wall rather than just lifting them up to maximize hip extension.
• To emphasize the glutes over the hamstrings, slightly rotate your toes outward (external rotation) as you lift.

Make it harder

• Add a 3-second isometric hold at the top of each rep to increase time under tension.
• Perform the movement with a '1-and-1/4' rep style, adding a small pulse at the top of the range.

Frequently asked

What muscles does the smith reverse hyperextension work?

The smith reverse hyperextension primarily targets the glutes and hamstrings, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the smith reverse hyperextension?

The smith reverse hyperextension uses smith machine.

Is the smith reverse hyperextension good for beginners?

The smith reverse hyperextension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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