Incline Reverse Hyperextension

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie prone (face down) on the bench with your hips positioned at the very top edge so your legs can hang freely.
3. Grasp the top or sides of the bench firmly to stabilize your upper body.
4. Keep your legs straight and feet together, hovering just above the floor.

How to do it

1. Exhale and lift your legs upward by contracting your glutes and hamstrings until your legs are roughly in line with your torso.
2. Squeeze your glutes forcefully at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your legs back to the starting position using a controlled 3-second tempo.
4. Avoid letting your feet touch the ground between reps to maintain constant tension.

Form checklist

• Keep your core braced to prevent the lower back from arching excessively.
• Initiate the movement from the hips rather than swinging the legs.
• Maintain a neutral neck by looking at the top of the bench.
• Ensure your hips stay in contact with the bench throughout the entire rep.

Pro tips

• Drive your hips into the bench as you lift to better isolate the glutes and minimize lumbar compensation.
• Think about reaching your heels toward the back wall to maximize hamstring engagement.

Make it harder

• Add resistance by wearing ankle weights or holding a light dumbbell between your feet.
• Implement a '1-and-a-half' rep style by performing a full rep followed by a half rep at the top of the range.

Frequently asked

What muscles does the incline reverse hyperextension work?

The incline reverse hyperextension primarily targets the glutes and hamstrings, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the incline reverse hyperextension?

The incline reverse hyperextension requires no equipment — just your body weight.

Is the incline reverse hyperextension good for beginners?

The incline reverse hyperextension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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