Reverse hyperextension
- Basic
- Bodyweight
Legs to body level, no higher
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings, Back
How to do it
- Lie face down on a bench with your hips at the edge and legs hanging.
- Hold the bench and raise your straight legs to torso level, squeezing your glutes.
- Lower under control without dropping your legs.
Common mistakes
- Raising the legs above horizontal by arching the lower back.
- Swinging the legs with momentum.
Tips
- Lots of glute work with very little load on the spine.
- Pause for a second at the top.