Reverse Hyperextension being performed with proper form

How to do a Reverse Hyperextension

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
410,177
Popularity Rank
424th
Difficulty
Intermediate
Lower Back Strength
51 mSCORE 29th
Equipment Required
  • Photo of Reverse Hyper Bench
    Reverse Hyper Bench

Workouts with Reverse Hyperextension

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Glutes, Calves, Hamstrings

    Instructions for Proper Form

    This compound exercise targets the lower back, glutes, and hamstrings by using the reverse hyper bench to lift the legs against gravity. The bench provides a range of motion that deeply engages the posterior chain, offering therapeutic benefits by decompressing the spine without axial load. This variation is superior for developing lower body power and improving spinal health, making it a favorite for strength and rehabilitation programs.

    1. Place your hips and lower abdomen on the pad of the reverse hyperextension machine with your legs hanging straight down behind you.
    2. Grip the handles in front of you and position your pelvis so your legs can move freely without arching your lower back.
    3. Keep your core braced as you lift your legs by extending your hips, raising them until they align with your torso.
    4. Squeeze your glutes at the top while keeping your spine neutral before returning to the starting position.

    Sets & Reps Calculator

    Average Reverse Hyperextension standards by male, female, gender, weight, age and height

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      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to Reverse Hyperextension

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    7. 7. Superman with Scaption

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