Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    LegsBody Weight

    Reverse Hyper on Flat Bench

    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. 1

      Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.

    2. 2

      Hold onto the bench for stability.

    3. 3

      Keeping your legs straight, raise them up towards the ceiling as high as you can.

    4. 4

      Squeeze your glutes at the top of the movement.

    5. 5

      Slowly lower your legs back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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