What is Reverse deadlifts?

Reverse deadlifts are a hanging calisthenics move where you lift your legs toward a bar and flex at the hips to bring your feet near your hands. It primarily targets the core, hamstrings, glutes and lower back and is a medium-level exercise for building posterior chain strength and hip control.

How to Do Reverse deadlifts

  1. Grip the bar: Use an overhand or mixed grip to hang from a sturdy pull-up bar with shoulders engaged and legs straight, bracing your core.
  2. Start leg lift: Initiate by lifting legs upward with controlled movement, bending slightly at the knees if necessary; avoid swinging the torso.
  3. Reach inverted V: Continue flexing hips to bring feet toward hands until forming an inverted 'V' shape; exhale and keep spine neutral.
  4. Lower with control: Slowly lower your legs back to the starting hang, resisting momentum and keeping core tight to protect the lower back.
  5. Breathe & brace: Inhale before the lift and exhale as you reach the top; maintain abdominal bracing throughout to stabilize pelvis and spine.
  6. Scale safely: If full range is hard, bend knees or perform tucked reverse deadlifts; progress to straighter legs as strength and control improve.

Muscle Groups

Core, Hamstring, Glutes, Back

Description

Engage in Hanging Reverse Deadlifts for a dynamic core workout. Hang from a bar, then lift your legs toward the bar and continue by flexing your hips to bring your feet toward your hands, aiming for an inverted "V" shape with your body. Lower your legs with control to complete one repetition. This exercise targets your core, hip flexors, and lower back, enhancing strength and stability.

Movement Group

Back

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of reverse deadlifts?

Reverse deadlifts build core strength, hip flexor and posterior chain activation (hamstrings, glutes, lower back), while improving hip mobility, grip strength and shoulder stability for better overall body control.

What common mistakes should I avoid?

Avoid using momentum, arching the lower back, letting shoulders collapse, and excessive swinging. Focus on a neutral spine, hip-driven movement, slow tempo and continuous core bracing to reduce injury risk.

How can I progress or regress reverse deadlifts?

Regress with tucked reverse deadlifts, bent-knee leg raises, or lying reverse crunches. Progress by straightening legs, adding slow negatives, using ankle weights, or combining with toes-to-bar once control is solid.