Legs
Reverse Hyperextension
A decompression-friendly movement to build posterior chain strength while minimizing spinal loading.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a flat or slightly elevated bench with your hips positioned at the very edge of the surface.
Grip the sides or front of the bench firmly to stabilize your upper body and keep your chest pressed down.
Straighten your legs and let them hang toward the floor until your body forms an inverted L-shape.
Engage your glutes and hamstrings to lift both legs backward and upward until they are in line with your torso.
Pause for a second at the top of the movement to maximize muscular contraction without arching your spine.
Lower your legs back to the starting position in a slow, controlled manner to maintain tension.
Repeat for the desired number of repetitions while keeping your core braced throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum to swing the legs upward
- Hyperextending the lower back at the top of the rep
- Lifting the chest or stomach off the bench during the lift
- Failing to control the eccentric phase on the way down
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.