Old School Reverse Extensions
Description
The old school reverse extensions is a classic posterior chain builder using just a bench. The lifter lies face down on the bench with the hips at the edge and the legs hanging off. The lifter then lifts the straight legs up behind the body to load the glutes and lower back.
Muscle Group
Equipment Required
Old School Reverse Extensions Instructions
- Lie face down on a flat bench with the hips at the edge.
- Hold the bench with both hands for stability.
- Let the legs hang straight down off the end of the bench.
- Brace your core and squeeze the glutes.
- Lift the straight legs up behind the body.
- Continue lifting until the legs are parallel to the floor or higher.
- Squeeze the glutes hard at the top.
- Lower the legs back down with control.
Old School Reverse Extensions Form & Visual
Old School Reverse Extensions Benefits
- Strong posterior chain builder
- No machine needed
- Builds the glutes
- Trains the lower back
- Useful old school move
- Builds the hamstrings
Old School Reverse Extensions Muscles Worked
- Gluteus maximus
- Spinal erectors
- Hamstrings
Old School Reverse Extensions Variations & Alternatives
- Reverse Hyper
- Hyperextension
- Good Morning
- Romanian Deadlift
