Reverse Hyperextension
Equipment Needed
About This Exercise
A posterior chain exercise that targets the glutes, hamstrings, and lower back by lifting the legs behind you while the upper body remains supported on a bench or platform.
How to Perform
- 1
Setup
Lie face down on a bench or elevated platform so that your hips are at the edge and your legs hang freely off the end. Grip the sides of the bench or the legs for stability. Your upper body should be flat and secure on the bench.
- 2
Brace Your Core
Engage your core and squeeze your glutes to prepare for the lift. Keep your upper body still and avoid rocking or using momentum.
- 3
Lift Your Legs
With your legs straight or with a slight bend in the knees, raise them behind you by squeezing your glutes and contracting your lower back. Lift until your legs are in line with your torso or slightly above, forming a straight line from head to heels.
- 4
Lower with Control
Slowly lower your legs back to the starting position with control, maintaining tension in your glutes and hamstrings throughout the descent. Avoid swinging or dropping your legs. Repeat for the prescribed number of reps.
Form Tips
- •Squeeze your glutes hard at the top of the movement
- •Keep your upper body flat and still — all movement comes from the hips
- •Control the lowering phase rather than letting gravity pull your legs down
- •Keep your legs straight or with only a slight bend in the knees
Common Mistakes to Avoid
- •Using momentum to swing the legs up instead of controlled muscle contraction
- •Hyperextending the lower back by lifting the legs too high
- •Rocking the upper body to generate force
- •Rushing through reps instead of maintaining slow, controlled movement
Primary Muscles
Secondary Muscles
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