Glutes · Body weight · Beginner
How to do Reverse Hyper On Flat Bench
The reverse hyper on flat bench is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves lying face down on a flat bench and lifting the legs upward, focusing on squeezing the glutes at the top of the movement.
- Primary muscle
- Glutes
- Also works
- Hamstrings and Lower back
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Reverse Hyper On Flat Bench, step by step
- Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
- Hold onto the bench for stability.
- Keeping your legs straight, raise them up towards the ceiling as high as you can.
- Squeeze your glutes at the top of the movement.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Reverse Hyper On Flat Bench works your glutes as the main mover, with help from your hamstrings and lower back.
Track Reverse Hyper On Flat Bench in SPLYT
Reverse Hyper On Flat Bench is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More glute exercises
Rocking Frog StretchGlutes · Body weight
Rough Style Pike-to-cobra Push-upGlutes · Body weight
Seated Glute StretchGlutes · Body weight
Seated Piriformis StretchGlutes · Body weight
Roller Hip Lat StretchGlutes · Roller
Roller Hip StretchGlutes · Roller
Single Leg Bridge With Outstretched LegGlutes · Body weight
Single Leg Squat (Pistol) MaleQuads · Body weight
