Reverse Hyperextension on Bench

Instructions

1
Sit on a flat bench with your back against the backrest, feet flat on the floor or dangling. Position your body upright with a neutral spine and engage your core for stability.
2
Grasp the sides of the bench with your hands for support. Ensure your thighs are parallel to the ground or slightly higher than your knees at the starting position.
3
Slowly lower your leg by allowing your knee to bend in a controlled manner, bringing your heel toward your buttocks. Continue lowering until you reach a comfortable range of motion without excessive knee bend beyond 90 degrees.
4
Extend your leg back to the starting position by contracting your quadriceps and straightening your knee. Perform the movement in a controlled manner without locking out completely at the top. Return to the neutral seated position and repeat.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Tibialis Anterior
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Reverse Hyperextension on Bench is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Tibialis Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Reverse Hyperextension on Bench
  • Cable Reverse Hyperextension on Bench
  • Banded Reverse Hyperextension on Bench

Beginner Tips

If you are new to the Reverse Hyperextension on Bench, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions