Bodyweight Reverse Hyperextension

Glutes, Hamstrings, Lower backBench (or stable surface)

Posterior chain exercise performed face-down on a bench. Focuses on glute and hamstring activation while staying gentle on the lower back.

How to do it

1Lie face down on the bench with your hips at the edge, legs hanging freely, and grip the sides firmly.

2Brace your core tight.

3Squeeze your glutes to lift your legs until they align with your torso.

4Pause at the top for a second, feeling the peak contraction in your glutes.

5Lower your legs under control back to the start without swinging.

Common mistakes

Arching your lower back aggressively at the top instead of squeezing the glutes.

Kicking your legs up with momentum rather than controlled muscle force.

Lifting your chest off the bench, breaking spine alignment.

Breathing

Exhale as you lift your legs; inhale as you lower them down.

Make it harder or easier

To scale down, bend your knees slightly; to make it harder, pause at the top for 2–3 seconds.

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.