Reverse Hyperextension On Bench

Muscles worked

Setup

1. Lie face down on a flat bench with your hips positioned at the very edge, allowing your legs to hang freely toward the floor.
2. Grasp the sides or the front of the bench firmly to stabilize your torso and prevent your upper body from lifting.
3. Straighten your legs completely or maintain a very slight bend in the knees, keeping your feet together.

How to do it

1. Exhale as you contract your glutes and hamstrings to lift your legs upward until they are roughly parallel to the floor.
2. Squeeze your glutes hard 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 2-3 second eccentric phase.
4. Avoid using momentum or swinging; ensure the movement is driven entirely by the posterior chain.

Form checklist

• Keep your neck neutral and your gaze directed slightly downward to avoid cervical strain.
• Ensure your hips remain in contact with the bench throughout the entire range of motion.
• Stop the lift when your legs are in line with your torso to prevent lumbar hyperextension.
• Maintain tension in your core to stabilize the lower back.

Pro tips

• Focus on 'driving' your hips into the bench as you lift your legs to maximize glute fiber recruitment.
• Think about reaching your heels toward the back wall rather than just lifting them up to maintain leg length and tension.

Make it harder

• Secure a light dumbbell between your feet or wear ankle weights to increase resistance.
• Slow the tempo further, using a 5-second descent to increase time under tension.

Frequently asked

What muscles does the reverse hyperextension on bench work?

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

What equipment do you need for the reverse hyperextension on bench?

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

Is the reverse hyperextension on bench good for beginners?

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

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