Exercise Comparison
90/90 Hamstring vs Reverse Hyperextension
Side-by-Side
Muscle Analysis
Shared
Only in Reverse Hyperextension
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Reverse Hyperextension
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
To begin the movement, flex the hips, pulling the legs forward.
Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
Return by again flexing the hip, pulling the carriage forward as far as you can.
Repeat for the desired number of repetitions.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Reverse Hyperextension is intermediate and uses machine. Choose 90/90 Hamstring if you're looking for a more accessible option, or Reverse Hyperextension for a greater challenge.