Reverse Back Extension

A Quick Guide to Reverse Back Extensions

also known as

  • Reverse hyperextension (using a hyperextension bench)
  • Reverse hypers

purpose and benefits

The purpose of the reverse back extension is to strengthen the posterior chain, which includes the muscles in your lower back, glutes, and hamstrings. By performing this exercise, you can improve your posture, increase spinal stability, and reduce the risk of lower back pain. Perform as a bodyweight warmup or after compound exercises like deadlifts or squats to improve overall posterior chain strength.

primary muscles used

  • Lower back (erector spinae muscles)
  • Gluteus maximus (buttocks)

secondary muscles used

  • Hamstrings (front of the thighs)

How to do Reverse Back Extensions

Step-by-step instructions to perform a reverse back extension:

  1. Lie face down on a flat bench or stability ball with your hips at the edge.
  2. Allow your legs to hang freely off the edge of the bench or stability ball.
  3. Keep your arms relaxed and extended in front of you for support.
  4. Engage your core and lift your legs up until they are parallel to the floor. Keep your back straight throughout the exercise and avoid excessive arching.
  5. Pause for a moment at the top of the movement, squeezing your glutes and lower back.
  6. Slowly lower your legs back down to the starting position.
  7. Repeat for the desired number of repetitions and sets.

loading options

  • Bodyweight
  • Ankle weights
  • Dumbbell between feet
  • Plate between feet

    Safety & Precautions

    Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

    If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.