Reverse Hyperextension
Reverse hyperextension is a bodyweight exercise targeting the glutes and hamstrings by lifting the legs in a prone hanging position. It develops posterior chain strength and spinal decompression simultaneously.
How to do it
- Lie face down on a bench or elevated surface with your hips at the edge and legs hanging down.
- Grip the sides of the bench for stability.
- Keeping your legs together and slightly bent, raise them upward by squeezing your glutes.
- Lift until your body forms a straight line or slightly above parallel.
- Slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Grip the bench firmly for stability.
- Engage your glutes to lift your legs.
- Keep movements slow and controlled.
- Stop lifting before your lower back arches excessively.
Breathing: Exhale as you lift your legs upward, and inhale as you lower them back to the starting position.
Common mistakes
- Using momentum to swing the legs up, which reduces muscle engagement and stresses the lower back.
- Arching the lower back too high at the top, which can cause discomfort.
- Bending the knees too much, which shifts focus away from the glutes and hamstrings.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or pinching pain in your lower back, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working primarily in your glutes and hamstrings, with light engagement in your lower back.
What if I feel it in my lower back instead of my glutes?
This usually happens when you lift too high or use momentum. Focus on squeezing your glutes first and limit the height of the lift.
Can I do this exercise at home?
Yes, you can use a sturdy table, ottoman, or a padded bench as long as your hips can rest on the edge and your legs hang free.