The Reverse Hyperextension exercise is excellent for targeting the posterior chain... specifically the lower back and the glutes.

However, if you don't have a Reverse Hyper bench, are you out of luck?

Nope...

This variation of the exercise allows you to get the benefits of the Reverse Hyper while also working the bracing function of your abs. It's a TOTAL "core" exercise (because the core does include the lower back as well!).

To do this one, you'll need an adjustable incline bench, set to about 30 degrees....and that's it. It doesn't require much equipment at all.

Stand behind the end of the bench and put your stomach against the end.

Lean your torso forward and hold onto the sides of the bench, with your lower back hanging down and off the end.

Your core will have to brace strongly to support your body in this position on the end of the incline bench.

As you can also see, the height of the incline bench allows your legs to hang down almost straight

Side note, if you want to make this one easier on your stomach, you can lower the angle of the bench...if you do that, you'll have to bend your knees more at the bottom to compensate, but it does make the exercise scalable if you're quite ready to support your full bodyweight on your stomach.

Now raise your legs up, using your lower back and glutes.

Come all the way up until your body is close to straight. Hold for a few seconds then lower back down.

Even though you're just using your own bodyweight for this one (lower body weight), this will very strongly work your lower back, glutes and your abdominals (via the bracing), making it a great overall "core" exercise.

One important point...don't drink a lot of water before doing this one (or do it after eating a big pre-workout meal). The end of the bench driving into your stomach and the downward angle of your body make it very similar to a Heimlich Maneuver!

I've also got the video demo for this posted on my YouTube channel here (2 minute video).