What is Reverse Hyper Extension?
Reverse Hyper Extension is a prone hip-extension exercise performed on a bench where you lift the legs to parallel, targeting the hamstrings, glutes and lower back. It's a medium-difficulty posterior-chain move that improves hip extension strength, spinal stability, and deadlift carryover when done with controlled form.
How to Do Reverse Hyper Extension
- Set up prone: Lie prone on a bench with hips at the edge, knees bent about 90° and feet off the end. Grip the bench for stability.
- Brace and tilt: Create a posterior pelvic tilt and keep a neutral spine. Engage glutes, hamstrings and lats to create full-body tension before movement.
- Extend hips: Exhale and drive the hips up by contracting glutes and hamstrings, lifting legs until hips and shoulders form a straight line, stop at parallel.
- Pause and control: Hold the top for 1–2 seconds while maintaining neutral spine and tension. Avoid lifting past parallel to reduce lower-back strain.
- Lower safely: Lower the legs slowly with control, reset the pelvic tilt before each rep, and avoid swinging. Progress load only after mastering strict form.
Muscle Groups
Hamstring, Glutes, Back
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
Required Equipment
Bench
Progressions and Regressions
- Reverse Hyper Extension with Bent Knees
- Reverse Hyper Extension Straddle
- Reverse Hyper Extension (current)
Frequently Asked Questions
What are the benefits of Reverse Hyper Extension?
Reverse hypers strengthen the posterior chain—hamstrings, glutes and lower back—improving hip extension, spinal stability and deadlift carryover. They also reduce lumbar loading when performed correctly and can aid rehab and athletic power development.
What common mistakes should I avoid with this exercise?
Common mistakes include lifting past parallel (lumbar hyperextension), using excessive swing or momentum, poor pelvic bracing, and gripping too loosely. These increase lower-back strain and reduce glute activation—focus on controlled hip drive and proper pelvic tilt.
How can I progress or what are alternatives to Reverse Hyper Extension?
To progress, add slow eccentrics, longer pauses, greater range-of-motion or light resistance (ankle weights or bands). Alternatives include back extensions, glute bridges, Romanian deadlifts or machine reverse hypers for heavier loading.