Reverse Hyper (How To, Muscles Worked, Benefits)
Reverse Hypers are an excellent exercise that develops the posterior chain.
In this guide, I’m going to teach you how to do Reverse Hypers including important coaching tips and a few alternative exercises.
How To Do Reverse Hypers
- Reverse Hyper or Glute Ham Machine
- Grab the handles of the Reverse Hyper Machine and lay your torso across the platform.
- Set up your legs/feet with the resistance (will differ depending upon the machine)
- Keeping your legs straight, raise them up until they are parallel to the floor.
- Squeeze the glutes at the top and then lower the legs back down under control.
- Repeat until all reps are completed.
There are specific Reverse Hyper machines. These machines allow you to add weight and lift the legs with the added resistance.
If you don’t have access to a Reverse Hyper machine, you can use a regular Glute Ham Machine. To add resistance, you can hold a medicine ball in between your feet.
Benefits of Reverse Hypers
Reverse Hypers are one of these best exercises for strengthening the entire posterior chain, including low back (erector spinae, glutes and hamstrings).
Because Reverse Hypers can target important muscle groups for sports performance, such as the glutes and hamstrings, they can help to improve overall athletic performance.
How Many Reps?
Reverse Hypers are a supplemental lower body strength exercise done after the compound lifts for the day. I generally program 3 to 4 sets of 8 to 10 reps.
Reverse Hyper Alternatives
Don’t have a reverse hyper machine? Here are a few alternative exercises that will get the job done.
Want more options? Here are my 12 favorite alternatives for Reverse Hypers.
Romanian Deadlifts (RDLs)
Romanian Deadlifts are an excellent alternative for Reverse Hypers to develop the posterior chain.
No big, bulky machine is needed and they can even be done with a barbell or dumbbells if needed.
Kettlebell Swings also emphasize the posterior chain. They’re generally done with less weight and more explosively, but they’re still going to train the same muscle groups.
All you need is a kettlebell and you have a Reverse Hyper replacement.
More Links and Info
If you’d like to see more lower body exercises check out the Lower Body Lifts section of our Exercise Library. There you’ll find dozens of strength movements, all with step-by-step instructions.