Step by step instructions, muscle activation and variants for the 45-Degree Reverse Hyperextension.
A posterior chain exercise performed on a 45-degree hyperextension bench in the reverse position, where the legs are raised behind the body to target the glutes and hamstrings. It provides an effective low-impact option for strengthening hip extensors and decompressing the lumbar spine.
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The 45-Degree Reverse Hyperextension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.