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Reverse Hyperextension 4s · no sound

Reverse Hyperextension

A prone hip extension off the end of a bench, lifting the legs behind the body to drive the glutes and hamstrings.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Lie face down on a flat bench with your hip crease at the front edge.
  2. Let both legs hang toward the floor with your knees softly bent.
  3. Reach under the bench and grip the frame so your torso cannot slide forward.
  4. Squeeze your glutes and lift your legs behind you until your body is level.
  5. Pause at the top without arching your lower back past flat.
  6. Lower your legs slowly back to the hang and repeat for the prescribed reps.

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.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Same movement, other equipment

Band Pull-Through Intermediate Band Pull-Through Glutes Resistance band Dumbbell Figure Four Heels Elevated Hip Thrust Intermediate Dumbbell Figure Four Heels Elevated Hip Thrust Glutes Dumbbell Smith Machine Sumo Romanian Deadlift Intermediate Smith Machine Sumo Romanian Deadlift Glutes Machine Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine

Similar exercises

B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Frog Pump Beginner Frog Pump Glutes Bodyweight Glute Bridge Beginner Glute Bridge Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight Hip Hinge Drill Beginner Hip Hinge Drill Glutes Bodyweight

Good to know

What muscles does the Reverse Hyperextension work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the Reverse Hyperextension?
None. It is a bodyweight exercise.
Is the Reverse Hyperextension good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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