Smith Reverse Hyperextension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Erector Spinae, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Reverse Hyperextension
Visualised Target Muscle Groups
Front
Back
How to: Smith Reverse Hyperextension
- Adjust the Smith machine to the appropriate height for your body.
- Lie face down on the bench with your hips supported and your legs hanging off.
- Grab the handles or hold onto the bench for support.
- Lift your legs up by contracting your glutes, keeping your knees straight.
- Pause for a moment at the top of the lift, then slowly lower your legs back down.
Common Mistakes
- Arching the back excessively during the lift.
- Using too much momentum instead of controlled movement.
- Not aligning the body properly on the machine.
Modifications
- Reduce the weight on the Smith machine.
- Perform the exercise without the machine using body weight.
Tips
- Engage your core to stabilize your body during the movement.
- Keep the movement slow and controlled to maximize muscle engagement.
- Avoid using excessive weight to prevent injury.
Smith Reverse Hyperextension Alternatives
Tags
hips
glutes
strength training
hyperextension
muscle building
core stability