What is Reverse Hyper Extension with Bent Knees?
The Reverse Hyper Extension with Bent Knees is a prone bench exercise that extends the hips with knees bent to strengthen the glutes, hamstrings and lower back. It emphasizes hip-driven extension over lumbar movement and is an easy-level exercise suitable for beginners and rehab work.
How to Do Reverse Hyper Extension with Bent Knees
- Setup on bench: Lie prone near the bench end with hips on the pad, legs hanging off and knees bent about 90°; secure hands on the bench for stability.
- Engage core and grip: Hold the bench edges, pull shoulders down and back, and brace your core to create tension and protect the spine before movement.
- Posterior pelvic tilt: Tilt the pelvis posteriorly to flatten the lower back and maintain a neutral spine; this directs motion to the hips, not the lumbar spine.
- Hip extension: Drive the hips up by squeezing glutes and hamstrings until thighs align with the torso; stop at parallel and avoid lifting beyond it.
- Lower with control: Slowly lower legs by hinging at the hips back to the starting position; keep tension in the posterior chain and avoid arching the lower back.
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.
Keeping your knees bent, extend your hips and raise your legs to parallel. Pause at the top of the movement, knees, 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.
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 (current)
- Reverse Hyper Extension Straddle
- Reverse Hyper Extension
Frequently Asked Questions
What are the benefits of Reverse Hyper Extension with Bent Knees?
It strengthens the glutes, hamstrings and lower back while teaching hip-driven extension and posterior pelvic control. Benefits include improved hip power, reduced lumbar load when done correctly, and low-impact posterior chain strengthening useful for rehab and athletic training.
What common mistakes should I avoid?
Common errors include overextending the lower back, lifting past parallel, using momentum instead of hip drive, failing to posteriorly tilt the pelvis, and rushing reps. These increase lumbar strain and reduce glute engagement; focus on slow, controlled reps and proper pelvic alignment.
How can I progress or modify this exercise?
Progress by adding light ankle weights or slower tempo and try single-leg bent-knee reverse hypers for unilateral strength. Modify with straight-leg or banded variations, or use a machine reverse hyper. Alternatives include glute bridges and Romanian deadlifts for similar hip-extension focus.