Single-Leg Reverse Hyperextension

Glutes, Hamstrings, Lower BackRoman chair / Hyperextension bench

Performed on a bench or reverse hyper, this exercise targets your glutes, hamstrings, and spinal erectors. Unilateral execution balances leg strength while taking axial loading off your spine.

How to do it

1Lie face down on a bench with your hips right at the edge, firmly gripping the frame with your hands.

2Let your working leg hang down while angling your non-working leg out slightly for balance.

3Squeeze your glute to raise your working leg back and up until it forms a straight line with your body.

4Hold the top position for a second, avoiding any excessive arching in your lower back.

5Lower your leg back down smoothly to the starting position under full control.

Common mistakes

Kicking the leg too high by hyperextending your lower back, straining your spinal column.

Swinging your leg up using momentum instead of driving the lift with intentional glute contraction.

Twisting your pelvis toward the working leg, breaking symmetrical alignment.

Breathing

Exhale as you lift your leg upward. Inhale as you lower it back down under control.

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.