How to perform Bodyweight Reverse Hyperextension with proper form

Starting Position

1. Body: Lie face down on a bench, table or box with your hips at the edge and your legs hanging toward the floor.
2. Grip: Hold the sides or the far end of the bench to keep your upper body in place.
3. Legs: Keep your legs together and straight, toes lightly touching the floor.

Movement

1. Lifting Phase:

   • Squeeze your glutes and lift both legs behind you until they are in line with your torso.
   • Keep your legs straight and lift with your hips, not by arching your lower back.

2. Lowering Phase:

   • Lower your legs under control back toward the floor.

Key Points

• Lift to a straight line with your body. Swinging higher only arches the lower back.
• Pause for a moment at the top to make the glutes do the work.
• Once 3 sets of 12 are easy, add ankle weights or hold a dumbbell between your feet.