Reverse Back Hyperextensions
Strengthens posterior chain
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 face down
- Step 2: Lift legs upward
- Step 3: Squeeze glutes
- Step 4: Lower with control
- Step 5: Keep upper body stable
Equipment
- Hyperextension bench optional
Coaching tips
Benefits
Strengthens posterior chain
Common mistakes
Swinging legs
Make it harder
Add ankle weights
Make it easier
Smaller range
Breathing
Exhale on lift
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Wrist Straight Palm Down Band Reverse Fly
Intermediate · 3 sets × 12-15 repsBodyweight Dips with Leg Extension
Beginner · 3 sets × 12-15 repsSuspended Knee Tuck Plank
Beginner · 3 sets × 30-60sSingle Arm Row with Band
Advanced · 3 sets × 10-12 repsSkateboarders Sideways Obliques
Advanced · 4 sets × 20 reps2 Arm Bent Over Pulley Row
Intermediate · 3 sets × 10-12 repsGeneral 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.