← Back to library

Last updated March 5, 2026

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

Level: Intermediate
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.

Alternatives & variations

Explore similar movements targeting the same muscles.

View all exercises

Back Extension (Machine)

Back Extension (Machine)

Back Hyperextension

Back Hyperextension

Frog Reverse Hyperextension

Frog Reverse Hyperextension

Glute Ham Raise

Glute Ham Raise

HamstringsGlutes (max)

Rounded Back Extension

Rounded Back Extension