ProgreviaReverse hyper on bench
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How to do it
Lying face down with your hips at the edge of the bench, raise your legs up to horizontal. Extends the hip with little compression on the spine, unlike the classic back extension.
Muscles worked
Mainly lumbar. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- Moderate (1 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Hyperextending the lower back at the top of the movement instead of finishing in a neutral position.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Reverse hyper on bench compares with other lower back exercises
The catalogue has 6 exercises with lower back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Reverse hyper on bench is number 5.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 2 alternatives, such as Back extensions and Good mornings.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Back extensions | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| 45° back extension machine | machine | Moderate (0.9 out of 2.2) | Basic |
| Reverse hyper on bench | machine | Moderate (1 out of 2.2) | Needs coaching |
| Good mornings | barbell | High (1.6 out of 2.2) | Advanced |
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
Alternative exercises
More Hip hinge exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Reverse hyper on bench based on your level, goal and available days.
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Generate a full routine with the emphasis on Lower back and Reverse hyper on bench among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Reverse hyper on bench work?
Reverse hyper on bench mainly works the lumbar muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Reverse hyper on bench should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for lumbar to your level (about 10–20 sets per muscle per week).
Is Reverse hyper on bench good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow lumbar.
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