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
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
Tags
glutes
hamstrings
strength
hips
bodyweight
intermediate