Hammer Strength Glute Ham Reverse Hyper

The Hammer Strength Glute Ham Reverse Hyper is a strength machine that combines two posterior chain exercises in one frame: the glute ham raise and the reverse hyper. You train the glutes, the hamstrings and the lower back with it, using a single adjustment to move from one movement to the other. Intended for the serious home gym, the personal training studio and the semi-professional space where floor space is scarce but the posterior chain still has to be covered fully.

Glute Ham Reverse Hyper at a glance

• Two exercises in one frame: glute ham raise and reverse hyper on the same machine, so you cover the posterior chain in the footprint of a single machine.
• Single pivot adjustment: an arc shaped adjustment sets both the body height and how hard the exercise is, so swapping between users takes seconds.
• Twin pendulum arms: you train with both legs at once or one leg at a time, which brings left to right differences into view.
• Few moving parts: a simpler construction means a stiffer frame and less play during heavy sets.
• Two large centre pads: your hips rest on a wide surface in both movements rather than on a narrow roller.
• Starting resistance of 3 kg per arm: unloaded the machine moves almost weightlessly, so you practise the movement first and only load it afterwards.
• Up to 61 kg training load per arm: four 20 kg plates go on per arm, plenty for these movements.
• Maximum user weight of 159 kg: plenty of room for heavier users.

Two movements that complement each other

The glute ham raise and the reverse hyper take on the posterior chain from two sides. In the glute ham raise your knees are the hinge point and the hamstrings do the braking; in the reverse hyper everything turns around the hip and the glutes and the lower back get the work. Together they cover the bending, extending and driving of the hip. Because both sit in the same frame, you can run them one after the other without moving anywhere, which gives you a compact but complete posterior chain session.

Setting up with a single adjustment

There is one adjustment point and it works along an arc. That same adjustment sets two things at once: the position for your height and how hard the exercise turns out. So you do not have to pull three levers before you can start. In a studio where people take turns, that is the difference between a machine that gets used and one everybody walks around. Fewer adjustment points also means fewer moving parts and so a stiffer whole under load.

Loading one side or both

The machine has twin pendulum arms, which means you can do the reverse hyper with both legs at once or with one leg at a time. The latter exposes what stays invisible in a two-sided execution: if your right leg takes over the work, you only notice it when you train the left on its own. You can correct for that specifically with an extra set or a different load on each side. Two ankle straps for the reverse hyper are included with the machine as standard.

Comfort and loading

In these movements it is often the contact point that limits the set, not your strength. That is why this machine uses two large centre pads rather than a narrow roller, so the pressure is spread across a wider surface in both the glute ham raise and the reverse hyper. The starting resistance is 3 kg per arm, so practising unloaded is worthwhile. You load four 20 kg plates per arm, good for a training load of up to 61 kg per arm; for these two movements that is a generous range.

Space and placement

The machine measures 224 cm long, 102 cm wide and 135 cm high and weighs 153 kg. The recommended clear working area is roughly 284 by 224 cm, including the room to change plates and to get in and out. At 135 cm build height this is a low machine, which makes it suitable for a basement or garage where taller strength machines will not go. The length of 224 cm is the deciding dimension here: measure that direction in particular before you order.

Worth knowing

Weight plates are not included and you need them on both sides. The machine covers two movements, but within the same muscle groups: for the upper body you will need additional equipment. At 153 kg it is also not a machine you push aside for a moment, so choose a permanent spot in advance. This machine becomes interesting once the posterior chain is on your programme several times a week.

Frequently asked questions about the Glute Ham Reverse Hyper

Which exercises can I do on this machine?

Two: the glute ham raise and the reverse hyper. The first turns around the knee as the hinge point and loads the hamstrings above all, the second turns around the hip and targets the glutes and the lower back. You switch between the two with a single pivot adjustment, so there is nothing to rebuild. For upper body work you will need additional equipment.

How much weight can I load?

Four 20 kg plates go on per arm, good for a training load of up to 61 kg per arm. The starting resistance is 3 kg per arm, so unloaded the machine moves almost weightlessly and warm-up sets are worthwhile. For the glute ham raise and the reverse hyper that range is more than enough for virtually everyone. Plates are not included and are bought separately.

How much space do I need?

The machine itself is 224 x 102 x 135 cm. The recommended clear working area is roughly 284 by 224 cm, including the room to change plates and to get in and out. At 135 cm build height it fits under virtually any ceiling, so the length of 224 cm is usually the limiting dimension. Measure that direction before you order, because at 153 kg unit weight moving it afterwards is no small job.

Can I train one leg at a time?

Yes, thanks to the twin pendulum arms. On the reverse hyper you can work with both legs at once or with one leg at a time, so you notice differences between left and right instead of masking them. That is particularly useful if you find one side dropping away sooner in the last reps. You can choose the load on each side separately to work on that specifically.

Is this machine suitable for beginners?

Yes, provided you start light. Both movements are guided, so you do not have to stabilise the movement path yourself, and with 3 kg starting resistance per arm you can practise unloaded until the execution is right. The single adjustment sets both your height and the difficulty, which keeps setting up simple. That said, this is equipment from the professional segment, so the investment is substantial for someone just starting out.

What user weight is this machine suitable for?

The maximum user weight is 159 kg. That is separate from the loaded plates, so a heavier user can make full use of the training load. The machine itself weighs 153 kg and has few moving parts, which keeps the whole thing stiff under load. Give it a level floor that can take the load and the machine stands stable.