Reverse Hyperextension On Box

Muscles worked

Setup

1. Lie face down on a high box or flat bench so your hips are positioned right at the edge, allowing your legs to hang freely.
2. Grip the front or sides of the box firmly to stabilize your upper body and keep your chest pinned down.
3. Position your legs together with a slight bend in the knees and toes pointed down toward the floor.

How to do it

1. Exhale and lift your legs upward by squeezing your glutes until your legs are roughly parallel to the floor and in line with your torso.
2. Pause for one second at the peak of the movement, focusing on a maximum contraction in the glutes and lower back.
3. Inhale and slowly lower your legs back to the starting position using a controlled 2-3 second tempo.
4. Avoid swinging the legs or using momentum; keep the movement strictly driven by the posterior chain.

Form checklist

• Keep your core braced throughout the movement to protect the lumbar spine.
• Ensure the hinge occurs at the hips rather than excessively arching the mid-back.
• Maintain a neutral neck by looking slightly down at the box or straight ahead.
• Keep your upper body completely still by maintaining a death-grip on the box.

Pro tips

• Think about 'reaching' your heels toward the back wall as you lift to maximize hamstring and glute tension.
• Focus on the mind-muscle connection by initiating the lift with a glute squeeze before the legs even begin to move.

Make it harder

• Hold a small dumbbell or medicine ball between your feet to add external resistance.
• Slow down the eccentric phase to 5 seconds or add a 3-second isometric hold at the top of each rep.

Frequently asked

What muscles does the reverse hyperextension on box work?

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

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

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

Is the reverse hyperextension on box good for beginners?

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

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