# Reverse Hyperextension

URL: https://heatsy.app/ex/reverse-hyperextension

Also known as: Reverse Back Extension, Reverse Hyper Bench, Reverse Hyper, Bench Reverse Hyperextension, Reverse Hypers, Reverse Hyperextensions

Body region: Legs, Back, Glutes

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Multifidus, Rectus Abdominis

## Equipment

- Roman Chair or Flat Bench

## Technique

1. Position yourself prone across a padded bench, hips right at the end, and grab the bench sides or its legs.
2. Let the legs hang straight down.
3. Squeeze the glutes and lift the legs until they are in line with your body.
4. Pause, then lower slowly.

### Cues

- Move at the hips, not the lower back.
- Keep the legs together and straight.

### Common mistakes

- Swinging the legs up with momentum.
- Lifting far above hip level and arching the back.
- Letting the bench slide under you.

## Alternatives

- [Reverse Hyper Machine](https://heatsy.app/ex/reverse-hyper-machine)
- [Weighted Hyperextension](https://heatsy.app/ex/weighted-hyperextension)