Reverse Hyper On Flat Bench

Muscles worked

Setup

1. Lie face down on a flat bench with your hips positioned at the very edge of the bench so your legs hang off freely.
2. Firmly grasp the sides or the front of the bench to stabilize your upper body and prevent sliding.
3. Engage your core and keep your legs together with a slight bend in the knees.

How to do it

1. Exhale as you lift your legs toward the ceiling by squeezing your glutes until your legs are roughly in line with your torso.
2. Hold the peak contraction for one second, focusing on driving your hips into the bench.
3. Inhale as you slowly lower your legs back to the starting position, maintaining tension in the hamstrings.
4. Perform the movement with a controlled tempo, avoiding the use of momentum or swinging.

Form checklist

• Keep your neck neutral by looking down at the bench rather than forward.
• Stop the upward movement once your legs are level with your hips to avoid excessive lower back arching.
• Ensure your hips remain in firm contact with the bench throughout the entire range of motion.
• Keep your core braced to stabilize the spine during the leg lift.

Pro tips

• Focus on 'pulling' with the glutes and reaching your heels toward the back wall to maximize posterior chain engagement.
• Imagine you are trying to lengthen your spine as you lift your legs to encourage decompression of the lumbar vertebrae.

Make it harder

• Hold a small dumbbell securely between your feet to add resistance.
• Place a mini-band around your ankles to increase tension and engage the glute medius.

Frequently asked

What muscles does the reverse hyper on flat bench work?

The reverse hyper on flat bench primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the reverse hyper on flat bench?

The reverse hyper on flat bench requires no equipment — just your body weight.

Is the reverse hyper on flat bench good for beginners?

The reverse hyper on flat bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Banded Glute Ham RaiseIntermediate · glutes and hamstrings
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius