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  • Gluteus maximus
  • Bodyweight
  • Beginner

Bench reverse hyperextension

The bench reverse hyperextension works your glutes, with your hamstrings and lower back helping. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Squeeze first, then lift
  2. Tip 2Stop in line with your torso
  3. Tip 3Lift without swinging

Where you should feel it

In your glutes, strongest at the top, with your hamstrings helping. Your lower back just keeps your torso still. If you feel it there more, lift less and squeeze your glutes before your legs move.

Main muscles
Gluteus maximus
Also working
Semitendinosus and semimembranosus, biceps femoris, and spinal erectors

How to do it

  1. Lie face down on a flat bench with the edge at the crease of your hips, legs hanging off, and hold the sides of the bench.

  2. Let your legs hang toward the floor with your knees almost straight and your feet together.

  3. Squeeze your glutes and lift both legs until they line up with your torso, without going higher.

  4. Hold for 1 second, then lower slowly until your feet almost touch the floor.

Common mistakes

  • Mistake

    Lifting your legs above your torso and arching your lower back.

    How to fix it

    Stop when your legs line up with your torso. Past that point, the work shifts from your glutes to your lower back.

  • Mistake

    Swinging your legs up and letting them drop.

    How to fix it

    Lift for 1 second, hold for 1 and lower for 2. If you still need to swing, bend your knees a little to make it lighter.

  • Mistake

    Lying too far up the bench, so your hips can't move and only your lower back works.

    How to fix it

    Slide back until the edge sits right at the crease of your hips and hold the bench firmly so you don't slip.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15330 to 60 s
Muscle and definition2 to 412 to 201 to 330 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • With ankle weights

    An ankle weight on each ankle, to add load little by little.

  • On a stability ball

    Face down over the ball with your hands on the floor, you lift your legs in line with your torso. It takes more balance.

  • 45-degree hip extension

    The same hip work the other way around: your feet are locked in and your torso lowers and rises.

At home or with more support

  • At home: off the edge of a bed

    Lie face down on a firm bed with your hips at the edge and your hands holding the mattress. For more load, add ankle weights.

  • Prefer more stability? Prone leg lift on the floor

    Prefer your whole body supported? Lying face down on a mat with your forehead on your hands, lift one straight leg a few inches, squeeze your glute and switch sides.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026