The Reverse Hyperextension is a intermediate-friendly bodyweight strength exercise that targets the glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Abs
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Reverse Hyperextension
Lie face down on a flat bench with your hip crease at the front edge.
Let both legs hang toward the floor with your knees softly bent.
Reach under the bench and grip the frame so your torso cannot slide forward.
Squeeze your glutes and lift your legs behind you until your body is level.
Pause at the top without arching your lower back past flat.
Lower your legs slowly back to the hang and repeat for the prescribed reps.
02 The payoff
Why it earns its spot
Trains hip extension with the torso supported, so the lower back is not the limiter.
Needs only a bench, so it works in home and minimal-equipment settings.
Builds the glute and hamstring strength that carries into hinges and squats.
03 Don't do this
Common mistakes
Swinging the legs so momentum carries them up, which unloads the glutes entirely.
Arching past level at the top, which shifts the load onto the lumbar spine.
Sliding forward so the hips are supported by the bench, which kills the range.
Leading with the lower back instead of the glutes, which is what makes it feel like a back exercise.
EGON Put it on record
Track it in EGON.
Log every set of the Reverse Hyperextension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
