Incline Reverse Hyperextension
Strengthen your posterior chain! This exercise targets glutes & hamstrings for a stronger, healthier back. Do it right with our guide!
The Incline Reverse Hyperextension is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: hyperextension bench.
Required Equipment
Incline Reverse Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Incline Reverse Hyperextension Variations and Alternatives
How to do the Incline Reverse Hyperextension
Position yourself on an incline hyperextension bench with your waist on the upper edge of the pad, allowing your legs to hang off the edge. Grip the handles for support.
Starting in a downward position with your legs straight, contract your glutes and hamstrings to lift your legs until they are in line with your torso, or even slightly above.
Keep your head in a neutral position, aligned with your spine throughout the exercise to avoid any neck strain.
Slowly lower your legs back down to the initial position. This completes one repetition.
Perform the desired number of repetitions and sets while maintaining good form, without using jerky motions.
Safety Tips: Move in a controlled manner to prevent excessive strain on your lower back. Do not overextend at the top of the movement; avoid hyperextending your back. Engage your core throughout the exercise to support your lower back. If you have any pre-existing lower back issues, consult a professional before performing this exercise.
---
Incline Reverse Hyperextension FAQs
What muscles does the Incline Reverse Hyperextension work?
The Incline Reverse Hyperextension mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Incline Reverse Hyperextension?
Hyperextension bench.
Is the Incline Reverse Hyperextension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Incline Reverse Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Incline Reverse Hyperextension variations and alternatives?
Similar exercises include the 45-Degree Back Extension, 45-Degree Hip & Glute Focused Extension, 45-Degree Twisting Hyperextension and Machine 45-Degree Back Extension.
Training calculators
Work out the numbers behind your training before your next session.