How to Do the Reverse Hyperextension
Beginner glutes exercise — bodyweight.
The Reverse Hyperextension is a beginner-level glutes exercise that puts focused tension on the glutes, using no equipment. As an isolation movement it lets you target the glutes directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Glutes
- Primary muscle
- Glutes
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
- 2Hold onto the bench for stability.
- 3Keeping your legs straight, raise them up towards the ceiling as high as you can.
- 4Squeeze your glutes at the top of the movement.
- 5Slowly lower your legs back down to the starting position.
- 6Repeat for the desired number of repetitions.
How to program the Reverse Hyperextension
- Use the Reverse Hyperextension later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Reverse Hyperextension alternatives
No space? These train the same glutes, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Reverse Hyperextension is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Reverse Hyperextension with a move for the opposing muscles — the Seated Straight-Leg Raise (quadriceps) or the Sissy Squat (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Reverse Hyperextension can land on:
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Reverse Hyperextension automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Reverse Hyperextension work?
The Reverse Hyperextension primarily targets the glutes within the glutes muscle group.
What equipment do I need for the Reverse Hyperextension?
None — the Reverse Hyperextension is a bodyweight exercise you can do anywhere, no gym required.
Is the Reverse Hyperextension a compound or isolation exercise?
The Reverse Hyperextension is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Reverse Hyperextension should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Reverse Hyperextension good for beginners?
Yes — the Reverse Hyperextension is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Reverse Hyperextension?
Good substitutes that train the same glutes include the Donkey Kick (bodyweight), the Fire Hydrant (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.
Can I do the Reverse Hyperextension at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
