Reverse Hyper on Flat Bench Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Reverse Hyperextension
Visualised Target Muscle Groups
Front
Back
How to: Reverse Hyper on Flat Bench
- Lie face down on a flat bench with your hips on the edge and your legs hanging off.
- Grip the edges of the bench for support.
- Keeping your legs straight, slowly lift them upwards until they are in line with your body.
- Squeeze your glutes at the top of the movement, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Hyperextending the lower back instead of focusing on hip extension.
- Using too much momentum rather than controlled movements.
- Neglecting to engage core muscles.
Modifications
- Perform the exercise with a slight elevation to reduce the load on the hips.
- Use a stability ball for additional support.
Tips
- Keep your knees slightly bent throughout the movement.
- Engage your core to stabilize your lower back while performing the exercise.
- Ensure your hips remain level to avoid lower back strain.
Reverse Hyper on Flat Bench Alternatives
Workout plans with Reverse Hyper on Flat Bench
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
glutes
hamstrings
strength
hips
bodyweight
intermediate
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