Smith Reverse Hyperextension
Expert Advice
Control the descent to avoid swinging and to maintain tension on the glutes throughout the exercise.
How-to-do Steps
- Set the Smith machine bar to a low position.
- Lie face down on a bench with your hips at the edge and the bar positioned behind your legs.
- Hook your heels under the bar and squeeze your glutes to lift your legs.
- Raise your legs until they are in line with your body.
- Lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Reverse Hyperextension primarily targets the Glutes, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Reverse Hyperextension work?
Smith Reverse Hyperextension primarily targets the Glutes. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Reverse Hyperextension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Reverse Hyperextension suitable for beginners?
Smith Reverse Hyperextension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
