Quick Answer
Reverse Hyperextension is a intermediate strength exercise that targets your hamstrings and glutes. It uses a bench. Lie face down on a flat or reverse hyper bench, positioning your hips at the edge.
Video Tutorial
How to Perform the Reverse Hyperextension
- 1
Lie face down on a flat or reverse hyper bench, positioning your hips at the edge.
- 2
Secure your upper body by holding onto the bench handles or sides.
- 3
Start with legs hanging down towards the floor, knees slightly bent.
- 4
Engage glutes and hamstrings to lift your straight legs upward until they are in line with your torso.
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Avoid excessive arching of the lower back.
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Pause briefly at the top, squeezing glutes.
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Slowly lower legs back to the starting position with control.
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Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Reverse Hyperextension isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Reverse Hyperextension work?
The Reverse Hyperextension primarily works your hamstrings and glutes. Secondary muscles include the calves and lower back.
What equipment do I need for the Reverse Hyperextension?
The Reverse Hyperextension needs a bench. You can perform it at home or at the gym as long as you have what's listed.
Is the Reverse Hyperextension suitable for beginners?
The Reverse Hyperextension is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Reverse Hyperextension should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Reverse Hyperextension every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.