7 Best Reverse Hyperextension Alternatives & Substitutes (with Pictures)

Of all the exercises that help you strengthen your hamstrings and glutes and increase the muscle mass, reverse hyperextension is an exercise that deserves notable mention. This exercise is performed using a reverse hyperextension machine.

There are many health benefits of performing reverse hyperextension exercises. This exercise enhances the resilience of your lower back

One of the major issues with performing reverse hyperextension is that it requires a complete setup. Without the right kind of gym equipment, you will not be able to perform this exercise in an effective manner.

In this article, we will be discussing the different alternatives of reverse hyperextension that will serve the same purpose and benefit your body in a very similar manner.

7 Best Reverse Hyperextension Alternatives

Reverse Hyperextension Alternatives

Read on to find out the 7 best reverse hyperextension alternative exercises, and a detailed guide on how to perform the exercise. The list will help you perform exercises that are similar to reverse hyperextension at home.

Box Reverse Hyperextensions

This is one of the best and most popular reverse hyper alternative. In this exercise, you are placed in a position high up from the ground, thereby increasing the body’s range of motion. At the same time, this very thing also increases the difficulty of performing this exercise.

Why is it important to perform this exercise?

If you are looking for ways in which this exercise will benefit your body, here is what you need to know.

As your body is placed in position much higher to the ground, you get a better range of motion. As a result, more stress is put on the glutes and hamstrings. This increases the effectiveness of the exercise and pays off better benefits by improving your muscle development.

This exercise might, however, be a little challenging for beginners. You might also face difficulty in holding the box with the arms as you support the weight of your entire body. You might consider using a cotton gym towel, as it will help you ease your exercise.

Steps to perform this exercise:

Stated below are the steps that you need to follow in order to perform this exercise. Read on to find out.

  • Step 1: Look for a sturdy box. Make sure that the box is above your hip-height.
  • Step 2: Lie down on your stomach on the box. Let your legs hang loose off the edge of the box.
  • Step 3: Hold the box firmly.
  • Step 4: As your legs are straight, slowly lift them backwards. Keep lifting your legs up till your legs come at the same level as your torso. Squeeze your glutes as you do this movement.
  • Step 5: Next, slowly lower the legs, forming a hinge at the hips. Repeat this a number of times for the best results.

Flat Bench Reverse Hyperextensions

If you have space constraints, you may consider opting for this reverse hyper substitute exercise. You do not require a reverse hyperextension machine or any other hefty gym equipment to perform this exercise.

Why is it important to perform this exercise?

You do not have to set up a massive gym to perform this exercise. It is also suited for people having even the least level of physical ability. If you are a beginner, you can perform this exercise to strengthen your glute and hamstrings

Although the closeness of the bench to the floor hinders full range of motion, it still gives your glutes an excellent pump. Therefore, once you start performing this exercise, you are definitely going to reap the benefits. To accentuate the benefits, consider bending your knees.

Steps to perform this exercise:

To perform this exercise seamlessly, you need to follow the steps as mentioned below.

  • Step 1: To begin with, you need to keep a bench in the flat position.
  • Step 2: Lie down on the bench on your stomach. Your hips should be at the edge of the bench.
  • Step 3: Hold the bench firmly and secure your body tightly.
  • Step 4: Once you have attained this position, slowly begin to raise your legs. You can keep your legs bent or straight, depending on the outcome that you wish to derive out of the workout session.
  • Step 5: Slowly squeeze your glutes. Hold the position for some time, and then lower. Repeat this for as many times as your body permits.

GHD Reverse Hyperextensions

Did you know that you can use a Glute Ham Developer to perform exercises that will give you the same benefits as reverse hyperextension? Spot the Glute Ham Developer in your gym, and get ready to get going!

Why is it important to perform this exercise?

This alternative of reverse hyperextension is excellent for developing your hamstrings and glutes. You can put your body through an immense range of motion while your hips are supported by the pads of the GHD.

This way, you can put gravity to full use. The most striking feature of this exercise is that you can place your legs in a virtually vertical position while not establishing any contact between the legs and the floor. As a result, there is continuous tension on the hamstrings and the glutes.

Steps to perform this exercise:

Follow the steps mentioned below to perform this exercise with great ease.

  • Step 1: Stand beside the GHD. Face the footplate of the equipment.
  • Step 2: Lie down on the equipment with your face downwards. The head should be towards the footplate, whereas the hip crease should be laced on the support pad.
  • Step 3: Secure your body as you firmly hold the footplate of the equipment.
  • Step 4: Keep the legs straight. Slowly lift up your legs as you squeeze your glutes. If you want to level-up your workout, you can use a resistance band around your feet before you lift your legs. This will increase the tension.

Swiss Ball Hamstring Curls

Although this exercise is very much unlike the other exercises that have been mentioned above in this article, it is an excellent way in which you can get your glutes and hamstrings to work, the perks being that you do not require a lot of space or any expensive gym equipment to perform this exercise.

Why is it important to perform this exercise?

There should be some reason why you choose one workout over another. If you are willing to look at the benefits that Swiss Ball Hamstring Curls provide, you need to note that this exercise increases the hypertrophy of muscles in the posterior chain.

This improves the body’s resilience to any kind of injury. How? For instance, if you injure your hamstrings during deadlifts or squats, you can perform Swiss Ball Hamstring Curls to reactivate the hamstrings.

Steps to perform this exercise:

Listed below are the steps that you need to follow to ace this exercise efficiently.

  • Step 1: First, you need to get hold of a Swiss ball and position it between your legs on the floor.
  • Step 2: Let the ball be where it is, and slowly lie down on your back. Place your feet above the ball with your toes up and the hind part of your heels touching the ball.
  • Step 3: Your arms should be across your chest. Slowly push the hips up in the air and squeeze your glutes.
  • Step 4: As you hold the position, try to roll the ball close to your body with the help of your legs. Do this till your glutes touch the ball.
  • Step 5: Once you are done, reverse the motion. Repeat.

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This is one of the simplest and the most straightforward exercises that serves as an effective alternative to reverse hyperextension. It is suitable for people having all levels of experience. You can perform this exercise either using your own body weight, or with the help of some additional resistance in the form of a weighted plate, dumbbell, and so on.

Why is it important to perform this exercise?

Each exercise has its own set of benefits. This reverse hyperextension substitute targets the lower and middle back, depending on where you place the weight.

Apart from that, this exercise works on your hamstrings and glutes. To increase their activation, you will only have to adjust the angle of your feet. If you turn your toes outwards, it will increase the stress on your hamstrings and your glutes.

If you continue performing this exercise, you will develop immense strength on the posterior chain of your body. This will, automatically, eliminate the risk of any kind of injury. To perform this alternative exercise at home, you will only require a hyperextension machine.

Steps to perform this exercise:

You might consider having a look at the steps mentioned below to perform this exercise correctly.

  • Step 1: First, you will have to set the height of the hyperextension machine and ensure that the pad is kept at a height that is aligned with the level of your hip.
  • Step 2: Keep your feet anchored to the footplate of your machine.
  • Step 3: In the next step, you need to cross your arms and slowly hinge from the portion of your hips. As you do this, try to lower yourself gradually till you feel a stretch at your hamstrings.
  • Step 4: Next, try to slowly drive back to the starting position. At the top of the movement, try to squeeze your glutes! Repeat the movement.

Glute Ham Raises

This exercise is similar to hyperextension. However, the difference lies in the kind of machine that is used. This exercise also targets the muscles from a different angle.

Why is it important to perform this exercise?

What makes Glute Ham Raise different from hyperextension? In hyperextension, your body is placed at an angle of 45 degrees from the floor. On the other hand, in glute Ham raises, the body is kept parallel to the floor.

The movements involved in this exercise are a little tough; therefore, this exercise is suited for advanced gym-goers.

In this exercise, the hamstrings undergo a massive range of motion. This puts immense stress on the hamstrings, making the exercise extremely effective.

Steps to perform this exercise:

If you are wondering how to perform this exercise correctly, you need to follow the steps that are mentioned below.

  • Step 1: First, you will have to adjust the equipment and ensure that the pads are comfortable.
  • Step 2: Keep your feet on the footplate of the equipment. Your feet should be anchored well behind the foot support of the equipment.
  • Step 3: Next, you have to start the movement. Your knees should be bent and your hips should be extended.
  • Step 4: Straighten your legs as you lower your body down. When you reach the bottom, pause. As you do this, stretch your hamstrings.
  • Step 5: Apply pressure and thrust your hips into the pad. Next, use your glutes and hamstrings to come back to the starting position. Repeat this as many times as you want.

Reverse Hollow Rock

The Reverse Hollow Rock, also known as Superman Rock, is an exercise that targets the hamstrings, glutes, and other muscles of the lower back. Therefore, it can be used as a substitute for reverse hyperextension and can be performed easily from the comfort of one’s home.

Why is it important to perform this exercise?

This exercise helps to establish endurance of the muscles and development of core strength and stability. Since this exercise mainly focuses on the posterior part of the body, it helps in developing great stability and control of the midline. For the best results, it should be paired with Hollow Rock.

Steps to perform this exercise:

Stated below are the steps you need to follow to perform this substitute exercise in an error-free manner and reap the most benefits out of it.

  • Step 1: For this exercise, do not lie on your back. Lie on your stomach instead.
  • Step 2: Extend your arms outwards in front of you and your legs backwards so that they are aligned with your hips.
  • Step 3: Strengthen your core, engage the lower back of your body and slowly lift both your forelimbs and hindlimbs off the ground. Hold the position for some time and then let loose of your body. Repeat this as many times as you want.

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The Bottom Line

To perform Reverse Hyperextension, it is important to have specific kind of machinery. However, all gyms may not be equipped with the right kind of machinery to facilitate smooth performance of the exercise. Therefore, the list of exercises mentioned above might help.

All the replacement exercises mentioned above help in developing a strong posterior chain and improve the overall health of one’s back. Therefore, adding them to the workout program of an individual will surely reap tremendous benefits.