Bench Reverse Hyperextension
Strengthen your core & glutes with Bench Reverse Hyperextension! A simple yet effective exercise you can do at home or the gym.
The Bench Reverse Hyperextension is a compound exercise that mainly works the lower back and glutes & hips, with help from the hamstrings. You'll need: exercise bench.
Required Equipment
Bench Reverse Hyperextension Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings
Bench Reverse Hyperextension Variations and Alternatives
How to do the Bench Reverse Hyperextension
Position a flat bench and ensure it is stable.
Lie face down on the bench, with your hips on the edge so your legs can move freely.
Grasp the sides of the bench with your hands for stability.
Start with your legs hanging straight down toward the floor.
Engage your lower back and glutes to lift your legs up behind you until they are in line with your torso.
Squeeze your glutes at the top of the movement for a full contraction.
Slowly lower your legs back to the starting position without letting them touch the floor if possible.
Repeat for the desired number of repetitions and sets.
Note: Keep the movement controlled throughout to maximize effectiveness and prevent injury. If you're new to the exercise or have lower back issues, proceed with caution and possibly consult a fitness professional before starting.
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Bench Reverse Hyperextension FAQs
What muscles does the Bench Reverse Hyperextension work?
The Bench Reverse Hyperextension mainly works the lower back and glutes & hips, with help from the hamstrings. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Bench Reverse Hyperextension?
Exercise bench.
Is the Bench 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 Bench Reverse Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Reverse Hyperextension variations and alternatives?
Similar exercises include the 45-Degree Back Extension, 45-Degree Back Extension with Scapular Adduction, 45-Degree Hip & Glute Focused Extension and 45-Degree Twisting Hyperextension.
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