Reverse Hyperextension - Instructions, Variations & Alternatives

Muscles involved

• Glutes
• Lower back

• Hamstrings
• Adductors
• Abductors

Also known as

• Hip Extension
• Reverse Hip Raise

How to perform

Reverse Hyperextension - Starting position

Reverse Hyperextension - Muscle Under Tension

1. Set up & Starting position (prone lying with chest support)
   Lay face down on the pad with your lower body hanged out, your hips right on the edge of the pad. Secure your position either by holding tightly to the handles or edge of the box or bench.

2. Concentric phase
   Keeping the legs straight, raise your legs by using your glutes and lower back upwards until they are in line with your torso.

3. Isometric hold (optional) - Hold the position for 2-3 seconds.

4. Eccentric phase
   Slowly lower your legs back down with control and repeat.

Exercise Alternatives

• Back Extension
• Glute Kickback
• Good Morning
• Stiff Leg Deadlift