Also known as: reverse hyper, reverse hyperextension, bent-knee reverse hyper, bench reverse hyper

What is Reverse Hyper Extension with Bent Knees?

Reverse Hyper Extension with Bent Knees is a prone, bench-based hip extension that strengthens the glutes, hamstrings and lower back by lifting bent legs to parallel. It’s an easy-level posterior chain exercise emphasizing hip drive, neutral spine, and controlled movement for beginners and rehab.

How to Do Reverse Hyper Extension with Bent Knees

  1. Setup position: Lie prone on a bench with hips at the edge, knees bent 90° and feet off the end; grip the bench to stabilize your upper body.
  2. Find pelvic tilt: Engage posterior pelvic tilt and keep a neutral spine; brace shoulders and avoid arching before initiating the lift.
  3. Initiate hip extension: Drive hips upward by contracting glutes and hamstrings, lifting bent legs until hips, knees and shoulders form a straight line at parallel.
  4. Pause at top: Hold the top position briefly with hips aligned and no lower-back overextension; focus on glute and hamstring tension.
  5. Controlled descent: Lower legs slowly under control, maintaining pelvic tilt and neutral spine; avoid dropping the legs or using momentum between reps.

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
Equipment: Bench

Progressions and Regressions

Frequently Asked Questions

What are the benefits of reverse hyper extension with bent knees?

This exercise strengthens the posterior chain—glutes, hamstrings and lower back—improving hip extension, spinal stability and athletic posterior drive. It’s low-impact and useful for strengthening without heavy spinal loading, aiding performance and rehabilitation.

What are common mistakes to avoid?

Common errors include lifting with lumbar extension, raising past parallel, using momentum, and failing to maintain pelvic tilt. These increase lower-back strain; focus on hip drive, slow tempo and steady shoulder/bench bracing.

How can I progress or modify this exercise?

Progress by adding slow eccentric tempo, light ankle weights or a resistance band. Modify by reducing range, performing single-leg bent-knee lifts, or switching to straight-leg reverse hypers or a machine variation for more load.