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Reverse hyperextension

Face down on a high bench or the machine with the hips past its end, the legs swing up from hanging to level with the body and lower. The two studies that compared it with the back extension disagree: one found higher peak activity in the back extensors, glutes and hamstrings, while the other found more total glute and hamstring activity in the back extension, and in the reverse version more hip range and less lower-back bending but a higher low-back load.

Back extension family

Reverse hyperextension

DemandHard
Equipment requiredA bench or box
Muscle focusGlutes · Hamstrings · Back

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Lie face down along a high bench with the hips just past its end, the hands holding on.
  2. Swing the legs up from hanging until they are level with the body, the hips extending.
  3. Lower them back under control.

Form cues

  • Stop at level; don't arch past straight.
  • Control the swing on the way down.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Glutes, Hamstrings. Also: Back.

Anatomy: Gluteus maximus, Piriformis, Obturator internus, Hamstrings, Biceps femoris.

Equipment

A bench or box

Level

Advanced. See the easier and harder options above.

Guides that use it

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Questions people ask

What muscles does the Reverse hyperextension work?

Mainly the glutes and hamstrings, with help from the back.

What equipment do I need for the Reverse hyperextension?

A bench or box.

Is the Reverse hyperextension good for beginners?

It is an advanced move. Build up to it with the Ball back extension first.

What is an easier alternative to the Reverse hyperextension?

Try the Ball back extension or the Back extension on a 45-degree bench. Both are written steps in the same progression.