{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Reverse Hyperextension",
      "kind": "common"
    },
    {
      "text": "Flat Bench Reverse Hyperextension",
      "kind": "common"
    },
    {
      "text": "Bench Reverse Hyper",
      "kind": "abbreviation"
    },
    {
      "text": "Prone Bench Leg Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-femoris",
        "role": "synergist"
      },
      {
        "muscle": "semitendinosus",
        "role": "synergist"
      },
      {
        "muscle": "semimembranosus",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "ankle-weight",
      "resistance-band"
    ],
    "required": [
      [
        "bench",
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1809"
  },
  "id": "oec:bench-reverse-hyperextension",
  "instructions": {
    "setup": [
      "Lie face down across a sturdy flat bench with your hips positioned right at the edge so your legs can hang freely toward the floor.",
      "Firmly grip the sides or front of the bench with both hands to anchor your upper body.",
      "Keep your legs together with knees straight or slightly unlocked."
    ],
    "steps": [
      "Contract your glutes and hamstrings to lift both legs upward in an arc.",
      "Raise your legs until they align horizontally with your torso, pausing briefly at the top to maximally contract the glutes.",
      "Slowly lower your legs under control back toward the starting position without touching the floor."
    ],
    "breathing": "Exhale as you raise your legs into extension, and inhale as you lower them under control.",
    "cues": [
      "Squeeze glutes at the top",
      "Brace your core to protect your lower back",
      "Lift with control, do not kick"
    ],
    "common_faults": [
      {
        "fault": "Swinging the legs up using momentum rather than muscular contraction.",
        "correction": "Slow the tempo down and pause for one second at the top of each repetition."
      },
      {
        "fault": "Excessively arching and hyperextending the lumbar spine to gain height.",
        "correction": "Brace your abdominals and stop leg elevation once your thighs are in line with your torso."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the bench is sufficiently weighted or stable so it does not tip forward as you raise your legs."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Bench Reverse Hyperextension",
  "previous_ids": [
    "oec:reverse-hyperextension"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Reverse Hyperextension",
        "url": "https://wger.de/en/exercise/1809/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:back-extension"
    }
  ],
  "setup": {
    "position": "prone"
  },
  "status": "active",
  "summary": "A bodyweight posterior chain exercise performed prone on a bench, raising the legs to extend the hips and strengthen the glutes, hamstrings, and lower back."
}