Bench Reverse Hyperextension

Glutes, Hamstrings, Lower BackBench

The bench reverse hyper targets your glutes, hamstrings, and lower back. Moving your legs while keeping your upper body fixed reduces axial loading on your spine.

How to do it

1Lie face down on the bench with your hips right at the edge and grip the sides tightly.

2Let your legs hang straight or slightly bent toward the floor.

3Exhale and lift your legs by squeezing your glutes until they are in line with your torso.

4Hold the top position for a second without arching your lower back.

5Inhale and lower your legs back down under control.

Common mistakes

Kicking your legs too high and arching your lower back, overloading your lumbar spine.

Swinging your legs with momentum instead of engaging your glutes.

Dropping your legs quickly at the bottom without maintaining tension.

Breathing

Exhale as you lift your legs up. Inhale as you lower them back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.