Reverse extensions

Hip Conditioning Capacity - 3

Reverse Extensions

Reverse Extensions


  • Develop the capacity and control of the gluteal muscle group (through an open extension pattern)


Reverse extension start position.

Reverse extension top position.

  • Lie face down over a high bench, table or Swiss ball

  • Grip the edge of the table/bench and tighten the trunk muscles to stabilize the torso

  • Lift both legs simultaneously upwards until there is a straight line between the ankles, hips and shoulders

  • Ensure you do not hyper-extend your lower back in the top position

  • Lower your legs back to the start position until the feet are just above the ground

  • Perform both the up and the down phases of the movement slowly and under control


  • 2–3 x 12–15 reps, or perform as part of a conditioning circuit


  • Attach a resistance band around your ankles, then tether it to the bench/table