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Smith Reverse Hyperextension

The Smith reverse hyperextension is an accessory movement targeting the posterior chain by lifting the legs against the fixed path of the bar. It primarily works the glutes and hamstrings while minimizing compressive load on the spine, making it a great addition to the end of a lower-body or back workout.

Muscles: Back, Glutes
Equipment: Smith machine
Type: Strength
Animation: Men

How to do it

Position yourself face-down on a bench in a Smith machine with your hips at the edge and the bar positioned across the back of your ankles.
Hold onto the bench for stability.
Lift your legs up by contracting your glutes and hamstrings until your body forms a straight line.
Lower your legs back down with control.

Common mistakes

Overarching the lower back at the top shifts the workload away from the glutes onto the lumbar spine.
Using momentum to swing the bar upward reduces muscle activation and compromises control along the fixed Smith track.
Lying too far forward on the bench restricts hip articulation and prevents a full range of motion.

Tips

Use a barbell pad around the bar to protect the backs of your ankles from uncomfortable pressure.
Hold the contraction for one to two seconds at the top to maximize glute tension before lowering.
Position the bench so your hip crease sits right at the edge, allowing your legs to drop freely.

Sets and reps

For hypertrophy and posterior chain endurance, perform 3 to 4 sets of 10 to 15 controlled reps. Rest for 60 to 90 seconds between sets.

Muscles worked

Smith Reverse Hyperextension: back, glutes

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the Smith reverse hyperextension safe for the lower back?

It places far less axial load on the spine than standard back extensions because the torso stays anchored on the bench. If you feel any sharp or persistent back pain, stop the exercise and consult a specialist.

What can replace this exercise if a Smith machine is unavailable?

You can perform reverse hyperextensions on a dedicated reverse hyper machine, an incline bench with ankle weights, or over a high treatment table.

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