Reverse Hyperextension
- Intermediate
- Bodyweight
The reverse hyperextension is hip extension performed from a fixed torso. You lie face down on a bench with your hips at the edge and your legs hanging free, grip the frame underneath, then lift your legs behind you until the body is level and lower them under control. The glutes drive it, the hamstrings assist and the spinal erectors hold the trunk flat. Despite the name it is not a spinal exercise: the joint that moves is the hip. Reviewed coverage of the machine version credits it with posterior chain loading and less lumbar stress than a back extension.
How to do the Reverse Hyperextension
- Lie face down on a flat bench with your hip crease at the front edge.
- Let both legs hang toward the floor with your knees softly bent.
- Reach under the bench and grip the frame so your torso cannot slide forward.
- Squeeze your glutes and lift your legs behind you until your body is level.
- Pause at the top without arching your lower back past flat.
- Lower your legs slowly back to the hang and repeat for the prescribed reps.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings and Core
Why train it
- Trains hip extension with the torso supported, so the lower back is not the limiter.
- Needs only a bench, so it works in home and minimal-equipment settings.
- Builds the glute and hamstring strength that carries into hinges and squats.
Common mistakes
- Swinging the legs so momentum carries them up, which unloads the glutes entirely.
- Arching past level at the top, which shifts the load onto the lumbar spine.
- Sliding forward so the hips are supported by the bench, which kills the range.
- Leading with the lower back instead of the glutes, which is what makes it feel like a back exercise.
Frequently asked questions
What muscles does the Reverse Hyperextension work?
The Reverse Hyperextension trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.
What equipment do I need for the Reverse Hyperextension?
None. The Reverse Hyperextension is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Reverse Hyperextension suitable for beginners?
With some training behind you. The Reverse Hyperextension is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Reverse Hyperextension at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Reverse Hyperextension one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Reverse Hyperextension should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to the Reverse Hyperextension?
Barbell Hip Thrust, Deficit Dumbbell Romanian Deadlift, and Kettlebell Swing train the same primary muscles as the Reverse Hyperextension. Pick whichever one matches the equipment in front of you.