Form cues
- Lift with your glutes
- Keep hips on the pad
- Control the swing
- Stop at torso level
Exercise
Lever Reverse Hyperextension
Upper legs, leverage machine
A machine glute and hamstring exercise where you raise your legs behind you while lying face down on a pad.
Target: glutes. Also works: hamstrings, lower back.
Steps
- Adjust the machine so your hips rest on the pad and your legs can hang freely.
- Lie face down with your torso supported and grip the handles or sides for stability.
- Place your feet against the foot pads and let your legs hang down under control.
- Brace your midsection and squeeze your glutes to raise your legs behind you.
- Lift until your legs are about in line with your torso without arching your lower back.
- Lower your legs slowly to the start position and repeat.
Common mistakes
- Swinging the legs up with momentum
- Arching the lower back at the top
- Letting the hips slide off the pad
- Bending and straightening the knees during each rep
Breathing
Inhale as you lower your legs, and exhale as you raise them behind you.
In the app, search for Lever Reverse Hyperextension and add it to a workout.