How to do a Reverse Hyperextension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Reverse Hyperextension
Reverse Hyper Bench
Workouts with Reverse Hyperextension
Target muscles worked
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.
- Lie your stomach onto a reverse hyperextension machine and grabbing ahold of the support handles in a neutral grip, palms facing in.
- Flex your hips to 90 degrees allowing your legs to extend vertical to the floor and placing the back of your ankles against the lower pads.
- Extend your hips by flexing your glutes until your legs are aligned with your torso.
- Return to the starting position.
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