Glutes · Isolation

Reverse Hyperextension

A prone hip extension where the legs move, training glutes and lower back.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings, Erector spinae
EQUIPMENT
Machine, Bench
LEVEL
Intermediate
REPS
12-15
TEMPO
2-1-2

HOW TO DO IT

  1. Lie face-down on a reverse hyper or high bench with hips at the edge.

  2. Hold the handles and let the legs hang down.

  3. Raise the legs until they are in line with the torso, squeezing the glutes.

  4. Lower under control without swinging.

COMMON MISTAKES

  • Arching the lower back to finish; tuck the chin and ribs and finish with the glutes.
  • Feet too far or too close; set them so shins are vertical at the top.

TIPS

  • Pause one second at the top with a hard glute squeeze.

QUESTIONS

Which muscles does Reverse Hyperextension work?

The main muscle is Glutes. It also works Hamstrings, Erector spinae.

How many reps should I do?

FORGE suggests 12-15 reps for Reverse Hyperextension. The app adjusts sets and reps to your goal and level.

What can I do instead of Reverse Hyperextension?

These train the same muscles: Back Extension, Cable Glute Kickback, Glute Bridge.