Also known as: reverse hyper, bench reverse hyper, prone leg raises, posterior chain raise, bench hip extension

What is Reverse Hyper Extension?

Reverse Hyper Extension is a prone hip-extension exercise done on a bench that strengthens the hamstrings, glutes and lower back. It targets the posterior chain, improves hip extension and spinal stability. Difficulty: medium, suitable for intermediate trainees focusing on controlled hip-drive and safer lower-back loading.

How to Do Reverse Hyper Extension

  1. Set up prone: Lie prone on a bench with hips at the edge, knees bent 90°. Grip the bench and brace your upper body firmly.
  2. Posterior pelvic tilt: Tuck your pelvis into a posterior tilt to flatten the lumbar spine; maintain neutral spine and avoid arching through the lower back.
  3. Drive hips up: Extend at the hips and squeeze glutes to lift legs until hips, shoulders and legs align parallel to the floor; pause briefly.
  4. Control descent: Lower legs slowly by flexing hips until starting position; keep tension in hamstrings and glutes and avoid swinging or dropping the legs.
  5. Breathing and reps: Inhale down, exhale during the hip extension. Start with 8-12 clean reps, focus on form, increase reps or added resistance gradually.

Muscle Groups

Back, Hamstring, Glutes

Description

Assume a prone position, on an elevated surface such as a bench. Legs off the end of the bench, so you can bend your knees and hips at 90 degrees to start.

Keep your spine neutral, and get into posterior pelvic tilt, grip the bench and create tension in your upper body.

Extend your hips and raise your legs to parallel. Pause at the top of the movement, leg, hips & shoulders in line. Avoid raising your legs past parallel as this will place excess strain on the lower back.

Lower with control. Repeat for reps.

Note : Pick the version which suits your current goals. Eg. Straddle will translate best when working on Front or Back lever straddle. As you progress to Full Levers, work on Full Reverse Hypers.

Remember to extend at the hips not the lower back.
Movement Group: Back
Equipment: Bench

Progressions and Regressions

Frequently Asked Questions

What are the benefits of reverse hyper extension?

Reverse hyper-extensions strengthen the posterior chain, targeting hamstrings, glutes and lower back while improving hip extension and spinal stability. They can reduce lower-back discomfort when done correctly, enhance athletic hip drive, and complement deadlift and hinge variations for balanced posterior development.

What common mistakes should I avoid with reverse hypers?

Avoid using lower-back extension to lift legs, swinging momentum, and over-raising above parallel. Common errors include failing to posteriorly tilt the pelvis and gripping the bench improperly. Focus on hip-driven motion, controlled tempo, and maintain neutral spine to prevent strain.

How can I progress or regress this exercise?

Regress by reducing range of motion or performing glute bridges and prone leg raises. Progress with added weight (ankle plates), pause holds, longer lever variations like straddle or full reverse hyper, or single-leg reps. Increase load and control gradually to protect the lower back.