Lever Reverse Hyperextension

glutesupper legsleverage machine

Matutunan kung paano gawin ang Lever Reverse Hyperextension nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Lower Back.

Lever Reverse Hyperextension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Reverse Hyperextension

Sundin ang mga hakbang na ito para maisagawa ang Lever Reverse Hyperextension nang may tamang form:

  1. 1I-adjust ang leverage machine para magkasya sa katawan at i-secure ang mga paa sa foot pad.
  2. 2Humiga nang nakababa sa machine na nakasabit ang itaas na katawan sa gilid at nakapatong ang mga balakang sa pad.
  3. 3Krus ang mga braso sa dibdib o ilagay sa likod ng ulo.
  4. 4I-engage ang glutes at hamstrings para itaas ang mga binti pataas hanggang parallel sa sahig.
  5. 5Tigilan sandali sa tuktok, pagkatapos ay dahan-dahang ibaba ang mga binti sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Lever Reverse Hyperextension

Primary

glutes

Secondary

hamstringslower back

Exercise Details

Equipment
leverage machine
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Reverse Hyperextension?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Reverse Hyperextension?

Ang Lever Reverse Hyperextension ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Lever Reverse Hyperextension?

Ang Lever Reverse Hyperextension ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Reverse Hyperextension nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang leverage machine para magkasya sa katawan at i-secure ang mga paa sa foot pad. Humiga nang nakababa sa machine na nakasabit ang itaas na katawan sa gilid at nakapatong ang mga balakang sa pad. Krus ang mga braso sa dibdib o ilagay sa likod ng ulo. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Reverse Hyperextension?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Lever Reverse Hyperextension?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Reverse Hyperextension best for?

The Lever Reverse Hyperextension fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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