Bench Reverse Hyperextension

oec:bench-reverse-hyperextension

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Reverse Hyperextension, Flat Bench Reverse Hyperextension, Bench Reverse Hyper, Prone Bench Leg Raise

How to do it

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.

Movement

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

Swinging the legs up using momentum rather than muscular contraction.: Slow the tempo down and pause for one second at the top of each repetition.
Excessively arching and hyperextending the lumbar spine to gain height.: Brace your abdominals and stop leg elevation once your thighs are in line with your torso.

Safety

Ensure the bench is sufficiently weighted or stable so it does not tip forward as you raise your legs.

Muscles

Gluteus maximus prime mover
Biceps femoris synergist
Semitendinosus synergist
Semimembranosus synergist
Adductor magnus synergist
Erector spinae stabilizer
Rectus abdominis stabilizer

Joints

Hip: Extension, Flexion
Lumbar spine: Isometric stabilization
Knee: Isometric stabilization

Details

Movement: Hip hinge
Modality: Calisthenics, Strength, Hypertrophy
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Flat bench or Adjustable bench
Record: Repetitions
Load: bodyweight

substitute for Back Extension

Sources

wger: Reverse Hyperextension, by Croak6728 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

bench-reverse-hyperextension.json