← Back to library
Last updated March 5, 2026
Media unavailable
glutesLower backHamstrings
Reverse Hyperextension
Lie face down on a bench with hips at the edge and raise your legs by squeezing your glutes and lower back.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)lower back
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightflat bench / sofa
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position yourself face down on a reverse hyperextension bench or flat bench with your hips at the edge.
- Grip the handles or sides of the bench firmly.
- Let your legs hang straight down, toes pointed.
- Step 2Execution
- Contract your glutes and lower back muscles to lift both legs upward.
- Raise your legs until they are roughly in line with your torso—do not hyperextend.
- Keep a controlled tempo and avoid using momentum.
- Step 3Return
- Slowly lower your legs back to the hanging position.
- Maintain tension in your glutes throughout the descent.
- Avoid swinging or jerking your legs.