Lever Reverse Hyperextension (plate loaded) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Reverse Hyperextensions
How to: Lever Reverse Hyperextension (plate loaded)
- Set the machine to the appropriate height and adjust the weight.
- Lie face down on the machine with your hips at the edge.
- Grip the handles and engage your core.
- Lift your legs towards the ceiling while keeping them straight.
- Squeeze your glutes at the top of the movement.
- Lower your legs back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back during the lift.
- Using too much momentum instead of controlled movements.
- Letting the hips drop too low on the descent.
Modifications
- Reduce the weight used.
- Perform the exercise without the machine by using a stability ball.
Tips
- Ensure your hips are lifted properly to maximize glute engagement.
- Keep your back flat throughout the movement to avoid strain.
- Adjust the weight according to your strength level.
Lever Reverse Hyperextension (plate loaded) Alternatives
Tags
glutes
hamstrings
hip exercise
strength
reverse hyperextension
machine exercise