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Reverse Hyperextension being performed with proper form
Reverse Hyperextension demonstration video — proper form for the full movement.

How to do a Reverse Hyperextension

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

About this exercise

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

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      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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    1. 1. Back Extensions

      Photo of Back Extensions being performed
      96.3 mSCORESWAPPED 12,146 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    2. 2. Seated Back Extension

      Photo of Seated Back Extension being performed
      95.9 mSCORESWAPPED 7,444 TIMES

      Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

    3. 3. Incline Back Extension

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      90.5 mSCORESWAPPED 4,744 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    4. 4. Superman

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      95.4 mSCORESWAPPED 4,206 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    5. 5. Superman Hold

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      76.2 mSCORESWAPPED 3,074 TIMES

      An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    6. 6. Stiff-Legged Barbell Good Morning

      Photo of Stiff-Legged Barbell Good Morning being performed
      91.7 mSCORESWAPPED 2,775 TIMES

      Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

    7. 7. Superman with Scaption

      Photo of Superman with Scaption being performed
      91.9 mSCORESWAPPED 1,799 TIMES

      A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

    8. 8. Alternating Superman

      Photo of Alternating Superman being performed
      92.2 mSCORESWAPPED 1,677 TIMES

      This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

    9. 9. Stability Ball Back Extension

      Photo of Stability Ball Back Extension being performed
      74.3 mSCORESWAPPED 1,261 TIMES

      This exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.

    10. 10. Rack Pulls

      Photo of Rack Pulls being performed
      89.1 mSCORESWAPPED 1,201 TIMES

      Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.