Reverse Hyperextension
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The Reverse Hyperextension is a bodyweight strength exercise performed lying face down on a bench or stable surface, where you lift your legs and hips upward by extending at the hips to target the posterior chain. Its primary purpose is to strengthen and isolate the glutes, hamstrings (posterior thighs), and lower back while improving hip extension power and spinal stability. It benefits athletes, lifters recovering from lower back issues, and anyone seeking to enhance posterior chain development without equipment.
How to Perform Reverse Hyperextension
- 1Lie face down on the floor with your hips positioned at the edge of a sturdy bench or box, legs hanging straight off the edge, and arms extended forward on the floor or bench for stability.
- 2Engage your core and glutes, keeping your torso flat against the bench or floor.
- 3Inhale to prepare, then exhale as you squeeze your glutes to lift your legs upward until they are in line with your torso (forming a straight line from head to heels).
- 4Pause briefly at the top, focusing on the contraction in your glutes and hamstrings.
- 5Inhale as you slowly lower your legs back down with control, avoiding any swinging.
- 6Repeat for desired reps, maintaining a steady rhythm.
- 7Key form tips: Keep your lower back neutral—avoid arching or hyperextending. Move only your legs from the hips, not your entire body. If no bench is available, perform on the floor with legs straight and lift to parallel. Common mistakes: Using momentum instead of muscle control, or lifting too high which strains the back.
