Floor Reverse Hyperextension

Glutes, Hamstrings, Lower BackBodyweight

Lie face down and lift your legs by squeezing your glutes and hamstrings. This builds your posterior chain without equipment, while the floor naturally keeps your range of motion safe.

How to do it

1Lie face down on the floor, stack your hands under your forehead, and relax your neck.

2Press your pelvis firmly into the floor and brace your core.

3Exhale and smoothly lift your legs up by squeezing your glutes, keeping them straight or slightly bent.

4Hold at the top for a second, feeling full contraction in your glutes and hamstrings.

5Inhale and slowly lower your legs back down without letting your muscles relax completely.

Common mistakes

Lifting your legs too high by arching your lower back, shifting tension from your glutes to your spine.

Jerking the weight up, which loses muscle control and reduces time under tension.

Throwing your head back, creating unnecessary strain in your neck.

Breathing

Exhale as you lift your legs; inhale as you control them back down.

Make it harder or easier

To make it easier, lift one leg at a time.

To make it harder, pause at the top for 2–3 seconds on every rep.

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.