Reverse Hyperextension
10 reps
Lift your legs behind you until they line up with your torso, then lower.
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LOWER BACK
Reverse Hyperextension
The reverse hyperextension uses a dedicated bench to raise your legs against gravity while your torso stays fixed. It loads the lower back, glutes, and hamstrings while decompressing the spine without axial load, which makes it valuable for both building posterior chain power and supporting spinal health.
How to do it
- 1
Lie face down with your hips and lower belly on the pad, legs hanging straight down behind you.
- 2
Grip the handles in front and set your pelvis so your legs can swing freely.
- 3
Brace your core and lift your legs by extending your hips.
- 4
Raise them until they line up with your torso.
- 5
Squeeze your glutes at the top with a neutral spine, then lower the legs back down with control.