The reverse hyper on flat bench is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves lying face down on a flat bench and lifting the legs upward, focusing on squeezing the glutes at the top of the movement.
Also Works
HamstringsLower Back
How to Perform
1
Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
2
Hold onto the bench for stability.
3
Keeping your legs straight, raise them up towards the ceiling as high as you can.
4
Squeeze your glutes at the top of the movement.
5
Slowly lower your legs back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Grip the edges of the bench firmly and keep your upper body completely still as you raise and lower your legs.
•Lift your legs until they are roughly parallel with the floor, not higher, to avoid hyperextending the lower back.
•Squeeze your glutes hard at the top of each rep and lower slowly for 2-3 seconds.
Common Mistakes
•Swinging the legs up using momentum instead of controlled glute and hamstring contraction.
•Lifting the legs too high past parallel, which hyperextends the lumbar spine and can cause pain.
•Sliding forward on the bench during the set because the hips are not properly positioned at the edge.