Reverse hyper on flat bench
The reverse hyper on a flat bench is a bodyweight exercise targeting the glutes. It involves lying face down on a flat bench with the hips at the edge and lifting the legs upward, engaging the glutes and hamstrings.
At a glance
- Area
- Upper legs
- Main muscle
- Glutes
- Equipment
- Body weight
- Level
- Intermediate
Form tips
- Keep your core engaged throughout the movement.
- Avoid swinging your legs; lift them in a controlled manner.
- Exhale as you lift your legs and inhale as you lower them.
What to watch out for
- Lower back pain
- Hip injuries
- Recent abdominal surgery
Also known as
Reverse hyperextension su panca piana, reverse hyperextension, reverse hyper, glute exercise, bodyweight glute exercise, hamstring exercise