Reverse Hyperextension (Bodyweight)

GymDaze demonstration

Watch Reverse Hyperextension (Bodyweight)

Technique

How to perform Reverse Hyperextension (Bodyweight)

1. Use a sturdy bench or a glute-ham developer that lets your legs move freely from the hip support.
2. Lie face-down with your hips at the edge of the support and hold its sides, handles or frame firmly.
3. Keep your legs nearly straight and your torso supported.
4. Extend your hips to raise both legs in a smooth arc until they are approximately in line with your torso.
5. Keep the movement at your hips rather than swinging your legs or adding an exaggerated lower-back arch.
6. Lower your legs under control through the available range without letting the feet strike the floor or machine.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.