Description

The reverse hyper on a flat bench is an exercise that targets the glutes and lower back while strengthening the posterior chain.

Starting Position

Lie face down on a flat bench with your hips at the edge and legs extended towards the floor.

Technical Execution

Engage your core and glutes, then lift your legs towards the ceiling using your glute muscles.

Range of Motion

Maintain a full range of motion by lifting the legs as high as comfortable without compromising form.

Variations

You can perform the reverse hyper on different benches or specialized equipment for added challenge.

Common Mistakes

Common mistakes include using momentum to swing the legs and not maintaining control throughout the movement.

Practical Advice

Focus on engaging the glutes and lift the legs up using controlled movements.

Additional Notes

Ensure your lower back is supported on the bench and avoid overarching to prevent strain.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

glutes

Secondary Muscles

lower back