Reverse Hyper Progressions
Muscles worked
- Back Extensors
- Quadratus Lumborum
Equipment
Form Cues
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Lie face down on a bench, box, or table with your hips at the edge
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Grip the sides of the bench firmly with your hands to stabilize your upper body
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Keep your upper body completely still — all movement comes from the hips down
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Lift your legs by squeezing your glutes and lower back, not by swinging
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Raise until your legs are in line with your torso — don't hyperextend
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Lower your legs slowly with control, don't let them drop
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Breathe out as you lift, breathe in as you lower
Progressions
01 Tucked Reverse Hyper Raises
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Lie face down on bench or table, hips at edge
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Bend knees, keeping them together
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Raise tucked legs up behind you
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Focus on lower back and glute contraction
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Lower legs back down with control
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Avoid using momentum or swinging
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Keep upper body stable on bench
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02 Straddle Reverse Hyper Raises
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Lie face down on bench or table, hips at edge
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Spread legs wide in a straddle position
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Raise legs up behind you, maintaining straddle
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Focus on outer glute activation
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Lower legs back down with control
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Keep upper body stable on bench
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Maintain core engagement throughout
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03 Full Reverse Hyper Raises
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Lie face down on bench or table, hips at edge
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Keep legs straight and together
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Raise legs up behind you as high as possible
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Squeeze lower back and glutes at top
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Lower legs back down with control
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Avoid swinging or using momentum
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Keep upper body stable throughout
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04 Weighted Reverse Hyper Raises
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Lie face down on a bench or table, hips at edge
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Attach weight to feet or ankles
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Keep upper body stable, arms holding bench
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Raise legs up behind you, keeping them straight
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Squeeze glutes at top of movement
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Lower legs back down with control
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Maintain core engagement throughout
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Common mistakes
Built into a program made for you
Every exercise here adapts to your goals, equipment and schedule inside the app.