Back · Back Extension Bench
Back Extension Bench Reverse Hyperextension
How to do the back extension bench reverse hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Back Extension Bench
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a hyperextension bench with your hips supported and legs hanging down. Grip the handles and engage your glutes and hamstrings to lift your legs until your body forms a straight line. Slowly lower your legs back down. Keep the motion controlled and avoid using momentum.
- 1Initiate the lift from your glutes and hamstrings so you feel your posterior chain raising your legs
- 2Keep your torso firmly on the pad and your core braced as you squeeze your glutes at the top
- 3Move at a controlled tempo, the lift should feel deliberate rather than swinging
Common mistakes
- Don't arch your lower back excessively or swing your legs, avoid momentum
- Avoid lifting your legs so high that your lower back compensates
- Don't relax your core; keep your midsection engaged throughout
Muscles worked
The back extension bench reverse hyperextension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the back extension bench 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 April 2026.