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Upper Legs Exercise · Body Weight

Reverse Hyper On Flat Bench exercise animation

Reverse Hyper On Flat Bench

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Hanging the hips off the edge of a flat bench and extending them against gravity trains the glutes and hamstrings through hip extension without needing a dedicated reverse hyper machine. A simple way to get the same pattern with equipment most gyms already have.

How to Do the Reverse Hyper On Flat Bench

  1. Lie face down on a flat bench with your hips positioned at the edge and your legs hanging off.
  2. Grip the bench for stability.
  3. Keeping your legs straight, lift them toward the ceiling as high as you can.
  4. Squeeze your glutes hard at the top.
  5. Lower your legs back down slowly to the starting position.
  6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Reverse Hyper On Flat Bench primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

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More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Reverse Hyper On Flat Bench work?
The Reverse Hyper On Flat Bench primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Reverse Hyper On Flat Bench?
The Reverse Hyper On Flat Bench is done with no equipment — just body weight.
What's a good alternative to the Reverse Hyper On Flat Bench?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.