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All exercises

Reverse hyper on flat bench

Beginner

Reverse hyper on flat bench is a compound bodyweight exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
  2. 2Hold onto the bench for stability.
  3. 3Keeping your legs straight, raise them up towards the ceiling as high as you can.
  4. 4Squeeze your glutes at the top of the movement.
  5. 5Slowly lower your legs back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Band bent-over hip extensionResistance band
  • Band pull throughResistance band
  • Reverse hyper extension (on stability ball)Other
  • Bench hip extensionBodyweight
  • Cable pull through (with rope)Cable
  • Dumbbell sumo pull throughDumbbell

Harder variations

  • Cable pull through (with rope)Cable
  • Reverse hyper extension (on stability ball)Other
  • Cable standing hip extensionCable
  • Swimmer kicksBodyweight
Logged today · 1 min restReverse hyper on flat bench

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