Weighted Reverse Hyperextension

HingeBenchVest

Reverse hyperextension with added resistance (ankle weights, a light band, or a weighted implement between the feet) to progress beyond bodyweight once control is established.

Demo: Louie Simmons / Westside Barbell

Sets

3

Reps

10-15

Rest

1:15

Contraindications

Same general profile as bodyweight version — safe for most disc pathology given the decompressive nature, but avoid adding load before technique is mastered. Avoid if SI joint pain is provoked by hanging leg weight.

Setup

Same face-down bench position as bodyweight reverse hyper, with resistance added at the ankles or feet.

Execution

  1. 1Let the legs hang into a full stretch at the bottom with the added load
  2. 2Drive the legs up to extension using glutes and hamstrings
  3. 3Control the load throughout, don't let it swing wildly
  4. 4Return to the stretched position under control

Key cues

  • Glutes drive the movement, not the low back
  • Full stretch at the bottom every rep
  • Control the weight, don't let it whip
  • Steady breathing throughout

Common faults

  • Adding load before bodyweight control is solid
  • Using lumbar extension to compensate for the added weight
  • Losing control of the load at the bottom (violent stretch)
  • Rushing tempo

Tweaks

  • Progress from mini ankle weights to heavier increments gradually
  • Add a pause at top extension
  • Single-leg loaded version for advanced trainees

Regressions

Reverse Hyperextension (Bodyweight, Bench)

Muscles

Primary: Gluteus Maximus, Hamstrings

Secondary: Erector Spinae, Core

Notes

Westside Barbell used heavy reverse hyper loading as a primary posterior-chain strength builder, not just rehab — many of their lifters used it as a top-tier assistance exercise for the deadlift and squat.

Sources

Attribution: Louie Simmons