WhatWorksWhat.
Lower back

Reverse Hyperextension

Lower back + glutes working in tandem; weirdly therapeutic for sore backs.

Complexity · Lowhypertrophybeginner+Selectorized machine
  • Glutes
  • Hamstrings
  • Lower back
  • Lower back - Spinal erectors
  • Spinal erectors

PrimarySecondary

What it hits

Parts of the target muscle.

  • Spinal erectors

    Hit

    Erector spinae - keeps the spine neutral under load.

The movement

Get it right, not roughly right.

Optimal form

2:26· Enterprise Fitness

How To Do Hyperextensions With Perfect Form

Flexed

Extended

Lying chest-down on a reverse hyper or a flat bench, hips at the edge, legs hanging. Lift the legs in an arc until parallel to the floor or slightly above. Lower in 2–3s.

Common mistakes

  • Kicking the legs up violently - momentum, not muscle.
  • Going way above horizontal - lower-back compression risk.

Where you should feel it

Lower back + glutes working in tandem; weirdly therapeutic for sore backs.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains lower back. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Banded reverse hyper

    Band around the feet on a flat bench.

    90% on target

    On target

    Same target, minor adjustment.

  • Bench reverse hyper

    Stomach on a flat bench, hands grip the bench.

    85% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

Coach note

Famously beloved by powerlifters with cranky backs. Decompresses while training.