Reverse Hyperextension (Bodyweight)

Technique

How to perform Reverse Hyperextension (Bodyweight)

1. Position a sturdy flat bench so that when you lie prone your hips rest right at the edge, allowing your legs to hang freely toward the floor.
2. Lie face-down on the bench and grip the sides or front legs for stability, keeping your core braced and hips anchored; this is your starting position.
3. Exhale as you squeeze your glutes to raise both legs in a smooth arc until they line up with your torso, or just slightly above, while avoiding excessive arch in your lower back.
4. Pause briefly at the top, maintaining tension through your glutes, hamstrings, and lower back.
5. Inhale as you lower your legs under control until your toes hover just above the floor without touching.
6. Repeat for the prescribed repetitions, ensuring each rep is slow and controlled.

GymDaze demonstration

Watch Reverse Hyperextension (Bodyweight)

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Erector Spinae, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.