Legs · Bodyweight
45 Degrees Single Leg Reverse Hyperextension
How to do the 45 degrees single leg reverse hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a 45-degree hyperextension bench with your hips at the pad edge and your torso supported. Keeping one leg relaxed, raise the other leg behind you by squeezing the glute and hamstring, then lower under control. Finish your reps, then switch legs.
- 1Glute and hamstring of the working leg driving it up behind you
- 2Hips pinned to the pad as the leg rises
- 3A controlled lower without letting the leg drop
Common mistakes
- Arching your lower back to fling the leg higher
- Swinging the leg with momentum instead of squeezing
- Twisting your hips to lift the leg
Muscles worked
The 45 degrees single leg reverse hyperextension mainly works the glutes and hamstrings, with the lower back and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
Kovo programs the 45 degrees single leg 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 glutes exercises
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- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.