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Exercise handout — move better, feel better.
Reverse Hyperextension
Hip extension exercise with torso fixed and legs moving. Great for posterior chain and spinal decompression.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
bench
Home Options
- weight bench
No equipment? Try: Bench at appropriate height
Dosage
3
Sets
15
Reps / Time
60 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie face down with hips at edge of bench
- Hold handles or bench legs for stability
- Legs hanging off edge
No image for this step. Follow the written instruction.
Step 1 of 4
Squeeze glutes and lift legs toward ceiling
No image for this step. Follow the written instruction.
Step 2 of 4
Keep legs straight or slightly bent
No image for this step. Follow the written instruction.
Step 3 of 4
Lift until legs are parallel with body or slightly higher
No image for this step. Follow the written instruction.
Step 4 of 4
Lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Squeeze glutes to lift
- Don't hyperextend back
- Control the movement
- Keep core engaged
Common Mistakes to Avoid
- Using momentum/swinging
- Hyperextending lumbar spine
- Not squeezing glutes
- Going too fast
Safety Information
Don't swing or use momentum. Keep movement controlled.
Progressions
Add ankle weights, machine with weight
Regressions
Smaller range, bend knees more
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.