Reverse Spread Eagle Hyperextension
Sculpt and strengthen your glutes and lower back with this dynamic variation. Spreading your legs at the peak adds extra tension for a powerful, targeted posterior chain workout.
The Reverse Spread Eagle Hyperextension mainly works the glutes & hips, with help from the lower back. You'll need: exercise bench.
Required Equipment
Reverse Spread Eagle Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae)
How to do the Reverse Spread Eagle Hyperextension
Setup
Place your torso on an exercise bench, securing yourself by gripping the edges or the front end. Your hips should be positioned at the very edge of the bench, allowing your legs to hang freely off the back without touching the floor when fully extended.
Movement
Begin by keeping your legs close together and hanging down towards the floor.
Engage your core and glutes to lift your legs upward, keeping them straight. Instead of keeping them parallel, spread your legs wide apart at the top of the movement to create the "spread eagle" position.
Squeeze your glutes tightly at the top of the range of motion for a second before controlling the descent.
Lower your legs back down with control and bring them back together to the starting position, then repeat.
Form Tips
Keep your torso stable: Ensure only your legs are moving. Avoid using momentum to swing your legs up.
Control the tempo: Focus on the muscle contraction in your glutes throughout the entire range of motion.
Reverse Spread Eagle Hyperextension FAQs
What muscles does the Reverse Spread Eagle Hyperextension work?
The Reverse Spread Eagle Hyperextension mainly works the glutes & hips, with help from the lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Reverse Spread Eagle Hyperextension?
Exercise bench.
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