Resistance Band Incline Reverse Hyperextension

Muscles worked

Setup

1. Secure a resistance band to the base of an incline bench or a low, sturdy anchor point.
2. Lie face down on the incline bench with your hips positioned at the very edge of the pad so your legs can move freely.
3. Loop the resistance band around your ankles or lower calves.
4. Grip the handles or the sides of the bench firmly to stabilize your torso and prevent sliding.

How to do it

1. Inhale and brace your core, then exhale as you lift your legs upward by extending your hips until your legs are in line with your torso.
2. Squeeze your glutes forcefully at the top of the movement, holding the peak contraction for one second.
3. Inhale as you slowly lower your legs back to the starting position, resisting the band's tension on the way down.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds down, 1 second hold, 2 seconds up).

Form checklist

• Keep your neck neutral and your chest pressed against the pad.
• Initiate the movement from the hips and glutes, not by swinging your legs.
• Avoid excessive arching of the lower back at the top of the lift.
• Keep your legs straight or with a very slight, fixed bend in the knees throughout.

Pro tips

• Think about driving your heels toward the ceiling rather than just lifting your feet to maximize glute recruitment.
• Focus on keeping your pelvis tucked (posterior pelvic tilt) at the top to prevent the lower back from taking over the load.

Make it harder

• Increase the resistance by using a thicker band or moving the bench further from the anchor point.
• Add a 3-5 second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the resistance band incline reverse hyperextension work?

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

What equipment do you need for the resistance band incline reverse hyperextension?

The resistance band incline reverse hyperextension uses resistance band.

Is the resistance band incline reverse hyperextension good for beginners?

The resistance band 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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