Tip: Master the Reverse Hyper

It's one of the best machines in the gym... if you know how to use it correctly. Most don't. Here's what you need to know.


The reverse hyper is like no other piece of equipment. This open-chain exercise provides the unique benefits of traction and strengthening. It can even be used to facilitate recovery. Lucky enough to have access to one? There are a few things you need to know.

First, most people do it incorrectly by swinging excessively. The range of motion should be controlled.

Contract your glutes at the top of the movement and keep your head neutral.

Benefits of the Reverse Hyper

  • Provides decompression of the spine that can't easily be duplicated by other equipment.
  • Strengthens the posterior chain and lower back.
  • Can be used as a rehabilitation tool for those with low-back issues.
  • Helps with flexibility and aids in dynamic range of motion.
  • Helps keep athletes progressing and healthy without additional external loading of the spine.
  • Helps with lower-back recovery after heavy pulling sessions.

Single-Leg Reverse Hyper

Glute Emphasis Reverse Hyper

Row Variations

Take the time to get acclimated and proficient before delving into new variations or increasing the loading. Do it once per week at first. Start with bodyweight-only reps and focus on perfecting technique.