45-Degree Reverse Hyperextension

Also known as: Reverse Hyper, Reverse Hyperextension

StrengthRehabilitationFunctional

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Body Part: Glutes

Description

The reverse hyperextension on a 45-degree bench raises both straight legs behind the body while the torso rests on the pad and the hands hold the foot rollers. Extend through the hips until the legs align with the trunk, working the glutes and hamstrings, then lower with control.

How to Perform

Lie face down with your trunk supported by the pad of a 45-degree bench and your hips near its upper edge.
Hold the foot rollers firmly with both hands and let the straight legs hang behind the pad.
Brace your abdomen and keep the torso still.
Raise both legs together by extending the hips until the legs align with the trunk.
Pause briefly, then lower the legs slowly to the starting position without changing the knee angle.
Repeat with a controlled hip movement.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Test your hand support before lifting the legs.
Keep a small space between the feet so both hips can move evenly.
Exhale during the lift and inhale as you lower.
Use a brief pause at the top to feel the glutes contract.
Use a smaller range if you cannot find a comfortable bottom position.

Common Mistakes

Swinging the legs to create momentum instead of lifting them with the glutes and hamstrings.
Arching the lower back to lift the legs higher rather than extending at the hips.
Raising the legs far above torso level, which shifts the work into excessive lumbar extension.
Letting the pelvis rotate or lift off the pad during the movement.
Bending and straightening the knees during each rep instead of keeping a consistent knee position.
Dropping the legs too quickly instead of controlling the lowering phase.