How To Use & Program Reverse Hypers

Aug 20, 2021

The Reverse hyper is a piece of equipment like no other. This open-chain exercise provides the unique benefits of traction and strengthening and can be used to facilitate recovery.

You’ll want to make sure you use this piece of equipment correctly, as many times athletes use the Reverse Hyper incorrectly with excessive “swinging”. With that said, the range of motion should be controlled, in which you have the ability to prevent excessive swinging of the pendulum.

How to use it?

  • Contract glutes at the top of the movement
  • Relax/Control halfway down. The head travels with the natural course of the body.
  • Keep head neutral
  • Control pendulum meaning you can stop at any movement without having to wait for it to slow down.

Why You May Want To Consider Owning A Reverse Hyper 

  • Provides decompression of the spine that cannot be duplicated by any other piece of equipment
  • Works as a strengthening tool for the posterior chain and lower back
  • Rehabilitative tool for those with lower back disorders
  • Helps with flexibility and aids in a dynamic range of motion
  • Facilitates lower back recovery after heavy pulling sessions


We’ve had great success with using multiple variations during the week and using the Reverse Hyper for both strengthening and recovery. Here are some examples:

Day 1
Reverse Hypers: 3-4 x 15-25 @30-50% of Back Squat 1RM
*Overtime your athletes will be able to increase loading and volume. We’ve found that somewhere between 50-100 total reps works well for most. 

Day 2 Active Recovery (optional)
Reverse Hyper: 2 x 25 @25% of Back Squat 1RM. 

Day 3
Reverse Hyper Variation: 3-4 x 10-20. No set loading for the first 4-8 weeks. 
– Strict
– Single Leg
– Top Range Reps
– Bent-knee
*You can also repeat Monday if your athlete is not ready for a new variation yet. 

*These sessions are typically done with 48 hours of recovery in between.

Other uses

  • Glute Emphasis
  • Single Leg
  • Row variations
  • Leg Extensions
  • 1-Arm Rows


As with any new exercise, take the time to get acclimated and proficient before delving into new variations or increasing the loading. For most people, starting off with 1 exposure a week will provide a noticeable change.

Over time, you can introduce the Reverse Hyper to additional training sessions. Overall, these are guidelines as there is no “one-size fits all” model.

For some of you simply starting with bodyweight only reps in which you can focus on perfecting technique and contracting your glutes hard at the top of each rep.

With any tool, the execution takes precedence. Be forewarned that this piece of equipment will challenge you and you will likely be surprised how much of a “back-pump” you incur after just a few sets. Start light/low volume and progress over weeks/months.