Back · Bodyweight
Reverse Hyperextension on Bench
How to do the reverse hyperextension on bench, 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 flat bench with your hips at the edge and legs hanging toward the floor, gripping the sides of the bench. Squeeze your glutes and hamstrings to raise your legs until they are level with your body, pause, then lower under control.
- 1Glutes and hamstrings lifting the legs up behind you
- 2A tight grip and braced core for stability
- 3A short squeeze at the top before lowering
Common mistakes
- Arching the lower back to swing the legs higher
- Using momentum instead of muscle to lift
- Letting the legs drop fast on the descent
Muscles worked
The reverse hyperextension on bench mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the reverse hyperextension on bench 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.