Legs · Bodyweight
Lying Reverse Leg Extension
How to do the lying reverse leg extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a bench or the floor with your legs hanging or extended behind you. Keeping your legs straight, lift them up and back by squeezing your glutes and hamstrings, then lower under control. Drive the movement from your hips, not your lower back.
- 1Glutes and hamstrings squeezing as the legs rise
- 2Hips pressing into the surface to stay anchored
- 3A slow lower with constant tension
Common mistakes
- Don't arch or crank your lower back to lift higher
- Avoid bending the knees to swing the legs up
- Don't bounce at the bottom; control the descent
Muscles worked
The lying reverse leg extension mainly works the glutes and hamstrings, with the lower back assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsMinor
- CalvesMinor
Kovo programs the lying reverse leg extension 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
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.