Reverse Hyper Extension Alternatives Using a Bench

Reverse Hyper Extension Alternatives using a bench are some of the best ways to perform this exercise without the use of a traditional machine. If you don't have a reverse hyper machine it can be difficult to figure out the best way to set this exercise up, but no worries! I have done the work for you in the videos below. So give them a try and leave me a comment to let me know what you think!


Below is the basic set up for the reverse hyper extension using a bench. To perform the exercise lie face down (prone position) on the bench with your legs hanging off the end. Wrap your arms around the bench to give yourself leverage. Once you're set up, lift your legs off the ground until they are level with the bench then return to the start. Repeat for reps.


This is the same set up as before except this time the reverse hyper is done one leg at a time (unilaterally). Unilateral exercises are great thing to add to your workout!


This variation most closely resembles what you would get from a reverse hyper machine. The incline of the bench lifts the hips higher off the ground which allows for more range of motion when compared to the flat bench alternative.

Those are the reverse hyper variations using a bench. What did you think? Have you tried this variation before or do you know of a better alternative to the reverse hyper? Let me know in the comments below.

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