Reverse Back Hyperextension with Resistance Band
Strengthens posterior chain with added resistance
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: Lower back and glutes |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie prone on hyperextension bench
- Step 2: Anchor band around ankles
- Step 3: Extend hips upward
- Step 4: Squeeze glutes and lower back
- Step 5: Lower with control
Equipment
- Resistance band optional
Coaching tips
Benefits
Strengthens posterior chain with added resistance
Common mistakes
Overarching or using momentum
Make it harder
Stronger band or pause at top
Make it easier
Bodyweight version
Breathing
Exhale on extension
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.