Reverse back stretch on the bench

Initiate the reverse back extension on the bench by lying with your upper body on the bench and your head facing downward. Your legs should be freely suspended in the air, with only the lumbar region touching the bench. Securely grip the bench with both hands and engage your body.

Movement execution

During this exercise, the upper body lies on the bench up to the abdominal muscles, while the knees are directly in front of the bench on the floor. Exhale as you lift your legs upward, aligning the thighs with the rest of the body. The calves and feet point vertically upward, forming a right angle with the legs.

In the starting position, the legs are positioned at a 90-degree angle, with the thighs slightly downward, and the calves and feet pointing upward. In the knee area, you may optionally use a resistance band. While exhaling, lift your thighs upward until they are in line with the rest of your body. Inhale as you lower them back down, maintaining tension in your body.

Stressed muscles and common mistakes

Additional information about the muscles involved and common mistakes in performing the Reverse Hyperextension on the bench can be found on the page for Reverse Hyperextensions.

Alternative variants to reverse back stretches on the bench

To make your training more versatile, you have the option to turn to similar exercises or alternative variations of Reverse Hyperextensions on the bench.