Reverse Hyperextensions with Mini Loop Booty Bands

At a Glance

Exercise Muscle

Legs, Glutes

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The reverse hyperextension is a beneficial exercise to incorporate into your workouts as they help guide you to stabilize your torso while moving the hips independently. This translates into increased hip strength and mobility. Performing this exercise with our booty bands helps open the hips and encourages external rotation while keeping your core fully engaged. This not only helps with lower back injury prevention but also increases glute strength and tone.

  1. Start with your hips resting on the pad or bench below you
  2. Mini loop booty band should be around your low to mid-thighs
  3. Grasp the bench or pad below you and squeeze your glutes, hips, and core as you raise your legs up behind you in unison
  4. Pause momentarily at the top before slowly returning to starting position


  • The pad or bench should be high enough for you to bend your knees at a 90-degree angle in hip flexion

  • The hips should be doing all the work (not your low back)

  • Keep your knees and feet the same distance apart throughout the entire movement

Target Muscles: Hamstrings, Quadriceps, Gluteus minimus, Gluteus maximus, Spinal Erector

Recommended Booty Bands: 12” Heavy Mini Loop Band (minimal resistance), 12” Robust Mini Loop Band (high resistance), 12”  Power MIni Loop Band (maximum resistance)

Force: Pull

Position: Prone

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