Bench Reverse Hyperextension

Technique

The bench reverse hyperextension is done lying face down on a flat bench with the hips at the edge, lifting the straight legs behind you until they are level with the body. It trains the glutes, hamstrings and lower back without loading the spine from above and is a practical home alternative to the reverse hyper machine.

Steps

1. Lie face down on a bench with your hips at the end and hold the bench firmly
2. Let your legs hang down toward the floor, close together
3. Squeeze the glutes and lift the legs until they are in line with your torso
4. Pause briefly, then lower slowly without swinging

Common mistakes

• Swinging the legs up with momentum
• Arching far past horizontal with the lower back

Variations

• Reverse hyperextension with ankle weights
• Reverse hyperextension machine

FAQ