Bench Reverse Hyperextension
Learn how to perform Bench Reverse Hyperextension, a Legs exercise, with setup, breathing and common mistakes.
Bench Reverse Hyperextension · Preview
Setup
Lie facedown on a bench with your hips at the edge and your legs hanging toward the floor. Grip the sides of the bench firmly to keep your upper body still.
Start phase
Keep your legs together and lift them behind you with your glutes. Keep your knees bent and focus on lifting with your glutes and hamstrings, not your lower back.
End phase
Raise your legs only slightly above your torso, then lower them slowly. Keep your glutes engaged and control the descent until just before your feet touch the floor.
Target muscles
Feel your glutes and hamstrings squeeze briefly at the top. If your lower back tires first, reduce the height and focus on your glutes.
Common mistakes
Kicking your legs too high or using momentum makes your lower back do the work. Hold the bench firmly so your upper body does not shift.
Breathing
Exhale as you lift your legs and inhale as you lower them. Steady breathing keeps your torso from rocking and your reps controlled.
Coach tip
Pause for 1 second at the top to feel the glute contraction more clearly. Lifting slowly instead of kicking your legs up helps reduce stress on your lower back.
