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Band Reverse Hyperextension

IntermediateStrengthTier T3

You lie face down on a flat bench with your legs hanging off the end and a band looped around both ankles. You lift your legs up behind you against the band, then lower them.

Targets: Lumbar Spine
Muscles: Erector Spinae

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 home
  • Works at the gym

bench, resistance_bands

Home Options

  • resistance band + weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying face down on a bench, hips at the edge, legs hanging, a resistance band around his ankles anchored to the floor.

    Step 1 of 3

    Lie face down on a flat bench with your hips at the edge so your legs hang off freely, a band looped around both ankles anchored low in front of the bench, and grip the bench for stability.

  2. The same man, now with both legs lifted together to about parallel with the floor, the band stretched more taut.

    Step 2 of 3

    Lift your legs up against the band tension by squeezing your glutes and hamstrings until they are parallel with the floor or slightly higher, and squeeze hard at the top for one second.

  3. A man lying face down on a bench, hips at the edge, legs hanging, a resistance band around his ankles anchored to the floor.

    Step 3 of 3

    Lie face down on a flat bench with your hips at the edge so your legs hang off freely, a band looped around both ankles anchored low in front of the bench, and grip the bench for stability.

Safety Information

Keep your hips and torso flat and still on the bench throughout the lift -- do not arch or twist your back -- gripping the bench for stability and lifting the legs only to parallel or slightly higher. If you have a low-back injury, hip injury, hamstring injury, or a balance impairment, ask a physical therapist or physician before attempting this exercise, because it loads both legs together against band tension while the torso is unsupported at the bench's edge. Stop and lower your legs under control back to the hanging position immediately if you feel a pinch, sharp pain, or loss of grip at any point in the lift. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.