Reverse Hyperextension

Start

Finish

How to do it

Lie face down on a bench or table with the hips at the edge and the legs hanging down, hold the sides, then lift both legs by squeezing the glutes until the body is straight and lower slowly.

Muscles worked

Primary: glutes · Also works: hamstrings, lower back

Equipment

No equipment

Common mistakes

• Swinging the legs up with momentum, which throws the load into the lower back
• Lifting past straight into a big lumbar arch rather than stopping at hip extension
• Bending the knees so the legs get shorter and the glutes barely have to work

Variations

• One leg at a time
• Light ankle weights or a band around the ankles

Can't do this one? Swap it for

• Back Extension
• Glute Bridge
• Hip Thrust
• Donkey Kick

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes