Reverse Hyper on Flat Bench
Description
The reverse hyperextension on a flat bench is a posterior chain exercise where you lie face down on a bench with your hips at the edge and legs hanging off, then lift your legs up to horizontal by squeezing your glutes and hamstrings. It targets the glutes and lower back without the spinal compression of squats or deadlifts.
Muscle Group
Equipment Required
Reverse Hyper on Flat Bench Instructions
- Lie face down on a flat bench with your hips at the edge so your legs can hang off freely.
- Grip the sides of the bench firmly for stability.
- Let your legs hang straight down toward the floor. Brace your core.
- Lift your legs up by squeezing your glutes and hamstrings. Keep legs relatively straight.
- Continue lifting until your legs are parallel to the floor (or slightly higher). Squeeze hard.
- Lower your legs back down under control.
- Stop just before they touch the floor or hang fully.
- Repeat for 12 to 20 reps. Add ankle weights for progression.
Reverse Hyper on Flat Bench Form & Visual
Reverse Hyper on Flat Bench Benefits
- Targets the glutes and hamstrings without spinal compression
- Excellent posterior chain finisher
- Useful when no reverse hyper machine is available
- Decompresses the lumbar spine
- Easy to set up with just a bench
- Useful rehab exercise after lower-back issues
Reverse Hyper on Flat Bench Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Adductor magnus
Reverse Hyper on Flat Bench Variations & Alternatives
- Reverse Hyperextension Machine
- Standard Hyperextension
- Lever Back Extension
- Banded Reverse Hyper
- Resistance Band Reverse Hyperextension
- Stability Ball Reverse Hyper
