Reverse Hyper on Flat Bench

Reverse Hyper On Flat Bench


This exercise involves lying face down on a flat bench and performing a reverse hyperextension movement by lifting the legs up towards the ceiling. It primarily targets the lower back and glutes.

Muscle Group

Equipment Required

Reverse Hyper on Flat Bench Instructions

  1. Position a flat bench horizontally on the ground.
  2. Lie face down on the bench with your hips at the edge and your legs hanging off the end.
  3. Hold onto the bench legs for stability.
  4. Slowly raise your legs up until they are parallel to the ground.
  5. Lower your legs back down to the starting position.
  6. Repeat for desired number of repetitions.

Reverse Hyper on Flat Bench Form & Visual

Reverse Hyper on Flat Bench

Reverse Hyper on Flat Bench Benefits

  • Stretches the hips, groin, and hamstrings
  • Strengthens the legs, core, and arms
  • Improves balance and stability
  • Opens the chest and shoulders
  • Increases flexibility in the spine
  • Relieves stress and tension in the body
  • Can help improve digestion and stimulate the abdominal organs

Reverse Hyper on Flat Bench Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings
  • Posterior deltoids
  • Triceps

Reverse Hyper on Flat Bench Variations & Alternatives

  • Reverse hyper on angled bench
  • Reverse hyper on stability ball
  • Reverse hyper on hyperextension bench
  • Reverse hyper on glute-ham developer