Dumbbell Reverse Hyperextension on Bench Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Reverse Hyperextension
How to: Dumbbell Reverse Hyperextension on Bench
- Lie face down on a bench with your hips at the edge and your legs extended off.
- Hold a dumbbell between your feet or just allow your feet to hang down.
- Engage your core, and while keeping your legs straight, lift them towards the ceiling by contracting your glutes.
- Hold for a moment at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Bending the knees during the lift.
- Using momentum rather than muscle control.
- Overarching the lower back.
Modifications
- Perform the exercise with a reduced range of motion if necessary.
- Use lighter weights to start until comfortable with the movement.
Tips
- Keep your legs straight and lift your hips towards the ceiling.
- Focus on squeezing your glutes at the top of the movement.
- Do not overextend your lower back.
Dumbbell Reverse Hyperextension on Bench Alternatives
Tags
hips
glutes
strength
hamstrings
dumbbell
intermediate