Smith Machine Reverse Hyperextension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Smith Machine Reverse Hyperextension

Step by step instructions, muscle activation and variants for the Smith Machine Reverse Hyperextension.

MediumGlutesHamstrings

About this exercise

The Smith Machine Reverse Hyperextension targets the glutes and hamstrings by using the bar of the Smith machine as a padded support surface. Lying face down with your hips resting on the bar, you lift both legs behind you against gravity, building posterior chain strength with minimal spinal compression.

How to Perform

  • Set the Smith machine bar to approximately hip height and pad it with a towel or pad for comfort
  • Lie face down across the bar so your hip bones rest on it and your legs hang down freely
  • Hold the bar or the uprights with both hands for stability
  • Keep your legs together and squeeze your glutes as you lift them up until your body forms a straight line
  • Pause briefly at the top, then lower your legs slowly back to the starting position
  • Maintain a controlled tempo and avoid swinging the legs for momentum

Muscle Activation

Primary
GlutesHamstrings
Secondary
Lower back

Common Mistakes

Common mistakes content is coming soon.

About the Smith Machine Reverse Hyperextension

The Smith Machine Reverse Hyperextension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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