Bench Reverse Hyperextension
Also known as: reverse hyper
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Face down with your hips on the bench edge and legs hanging, you raise the legs behind you while the torso stays fixed - the reverse of a back extension, where the legs anchor and the torso moves. A flat bench makes it doable in any gym, though the range is shorter than a dedicated reverse hyper machine allows.
How to do the Bench Reverse Hyperextension
- Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
- Hold onto the bench for stability.
- Keeping your legs straight, raise them up towards the ceiling as high as you can.
- Squeeze your glutes at the top of the movement.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Tuck the pelvis slightly and keep the ribs down so the glute, not the lower back, gets the squeeze.
Muscles worked
Primary
Glutes · Legs
The glutes drive the leg or hips back and finish the rep, and you should feel a hard squeeze in the working side at the top.
Secondary
- Hamstrings — The hamstrings assist the glutes in extending the hip and get a good stretch on pull-throughs.
- Spine — The lower back holds a neutral position so the movement comes from the hip and not from arching.
Common mistakes
- Arching to get higher — the range ends when the hip is fully extended, not when the spine bends; stop at the point where the glute is squeezed and go no further.
- Rushing the reps — most hip extensions are a squeeze exercise; pause at the top for a count unless the variation is meant to be rhythmic.
- Kicking instead of extending — on kickbacks keep the knee bent at a fixed angle so the glute drives the hip back; if the leg straightens as you lift, it has turned into a leg kick.
- Pull-throughs with a vertical torso — on a cable pull-through you need to hinge far forward with the hips back so the cable stretches the glutes before they fire.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip extensions are accessory glute work for after squats, deadlifts or hip thrusts. Cable pull-throughs superset well with cable rows on the same stack, and kickbacks with abduction work.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Bench Reverse Hyperextension work?
The Bench Reverse Hyperextension primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Bench Reverse Hyperextension good for beginners?
Yes. The Bench Reverse Hyperextension is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Reverse Hyperextension?
If you cannot do the Bench Reverse Hyperextension, try the Banded Bent Over Hip Extension, the Banded Pull Through or the Stability Ball Reverse Hyperextension. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Reverse Hyperextension, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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