Upper Legs Exercise · Body Weight

Expand

Reverse Hyper On Flat Bench

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.

Go to the movement steps

Category

Upper Legs

Equipment

Body Weight

Target

Glutes

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Reverse Hyper On Flat Bench mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

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

FAQ

What muscles does the Reverse Hyper On Flat Bench work?

The Reverse Hyper On Flat Bench mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Reverse Hyper On Flat Bench?

You do the Reverse Hyper On Flat Bench with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Reverse Hyper On Flat Bench?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Reverse Hyper On Flat Bench?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.