Reverse Leg Extension
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The Reverse Leg Extension is a bodyweight hip extension exercise that targets the gluteus maximus and surrounding hip extensors while the lower back muscles stabilize the spine isometrically. Performed on all fours or at the edge of a surface, it isolates each glute independently, making it an effective accessory movement for building posterior chain strength and improving hip mobility.
Cómo hacer el Reverse Leg Extension
- 1Begin on all fours with your hands directly under your shoulders and your knees directly under your hips, maintaining a neutral spine.
- 2Brace your core and draw your navel gently toward your spine to protect your lower back throughout the movement.
- 3Keeping the knee bent at roughly 90 degrees, drive your right heel toward the ceiling by squeezing your right glute, until your thigh is parallel to the floor.
- 4Pause at the top for one count, fully contracting the glute without allowing your lower back to arch or your hips to rotate.
- 5Lower your right knee slowly back toward the floor in a controlled 2–3 second descent, stopping just before it touches.
- 6Complete all reps on the right side, then switch to the left leg and repeat.
- 7To finish, lower both knees to the floor, release the tension, and rest in a neutral position.
Consejos de técnica
- Keep your hips level and square throughout the movement — allow no rotation toward the working side, which shifts load away from the glute.
- Limit your range of motion to where your thigh reaches parallel with the floor; going higher causes the lower back to arch and reduces glute engagement.
- Maintain a neutral neck by keeping your gaze between your hands, not craning upward, to avoid unnecessary cervical strain.
- Drive the movement with a deliberate glute squeeze rather than momentum — a slow, controlled tempo maximizes time under tension.
- Breathe out as you lift and breathe in on the descent to maintain intra-abdominal pressure and spinal stability.
Errores comunes
- Hyperextending the lower back at the top of the rep to gain extra range, which loads the lumbar spine rather than the glute and increases injury risk.
- Allowing the hips to rotate or tilt toward the working leg, which recruits the hip flexors and obliques instead of isolating the gluteus maximus.
- Using momentum to swing the leg upward rather than contracting the glute, which reduces muscular tension and diminishes training effectiveness.
- Dropping the head down or craning it upward throughout the set, which disrupts neutral spine alignment and adds unnecessary stress to the neck and upper back.
- Rushing the descent by letting the knee drop to the floor between reps, which eliminates the eccentric load and reduces the total stimulus to the hip extensors.
Preguntas frecuentes
What muscles does the reverse leg extension work?
The primary mover is the gluteus maximus, supported by the surrounding hip extensors. The erector spinae and deep core muscles work isometrically to stabilize the spine, while the hamstrings assist secondarily in knee flexion at the top of the movement.
What is the difference between a reverse leg extension and a donkey kick?
The movements are very similar — both are performed on all fours and drive the heel toward the ceiling. The distinction is mainly a matter of naming convention. Some coaches use 'donkey kick' for a bent-knee variation and 'reverse leg extension' for a straight-leg version, but both target the gluteus maximus and hip extensors through the same hip extension pattern.
How many sets and reps should I do for the reverse leg extension?
A common approach is 3–4 sets of 12–20 reps per leg. Because there is no external load, moderate to higher rep ranges tend to produce better results than low-rep work. Focus on a slow, controlled tempo and a strong glute contraction at the top rather than chasing a high rep count.
Can I do reverse leg extensions if I have lower back pain?
When performed with proper form — neutral spine, limited range of motion, and no lumbar hyperextension — reverse leg extensions are generally low-stress for the lower back. However, if you feel discomfort in your lumbar spine during the movement, reduce the range of motion further or consult a healthcare professional before continuing.
How can I make reverse leg extensions harder without equipment?
You can increase difficulty by slowing the tempo (try a 3-second lift and 3-second lower), adding a longer pause at the top, or performing the movement with a straight leg rather than a bent knee to increase the lever arm. All of these add challenge without any additional equipment.
