Back · Bodyweight
45 Degrees Reverse Hyperextension
How to do the 45 degrees reverse hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a 45-degree back extension bench with your hips at the top edge and legs hanging down, gripping the frame for support. Contract your glutes and hamstrings to raise your legs behind you until they line up with your torso, pause, then lower with control.
- 1Glutes and hamstrings lifting the legs behind you
- 2A braced core with no swinging for momentum
- 3A brief squeeze of the glutes at the top
Common mistakes
- Hyperextending or arching the lower back
- Jerking or kicking the legs up
- Dropping the legs uncontrolled on the way down
Muscles worked
The 45 degrees reverse hyperextension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the 45 degrees reverse hyperextension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.