Bench Reverse Hyperextension

Also known as: Reverse Hyper, Bodyweight Reverse Hyperextension, Incline Bench Reverse Hyperextension

StrengthRehabilitation

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Body Part: Glutes

Description

Lie face down on an incline bench with your hips at the upper edge and both hands gripping the bench. Let your legs hang, then lift them behind you through the hips while keeping your pelvis supported. Lower both legs slowly and repeat with your torso steady.

How to Perform

Set an incline bench securely and lie prone with your hips at its upper edge.
Grip the bench with both hands and let your legs hang freely.
Keep your legs mostly straight and brace your abdomen.
Lift both legs behind you by extending at the hips, keeping your pelvis supported.
Pause briefly at the top without forcing your lower back into an arch.
Lower both legs under control and repeat.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Hold the bench firmly with both hands and keep your upper body stable throughout the movement.
Use a bench angle that leaves your feet clear of the floor.
Keep the movement smooth and controlled, especially on the way down.
Keep your neck relaxed and look down toward the bench or floor rather than craning your head up.
Exhale as you lift your legs, then inhale as you lower them under control.

Common Mistakes

Placing the hips too far onto the bench, which limits hip movement.
Letting the lower back arch instead of extending from the hips.
Swinging the legs up with momentum instead of lifting under control.
Raising the legs too high and turning the movement into excessive lumbar extension.
Bending the knees to make the lift easier instead of keeping the legs mostly straight.
Letting the pelvis shift or lift off the bench during the raise.