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Reverse Hyper on Flat Bench

Reverse Hyper on Flat Bench

The Reverse Hyper on Flat Bench is a versatile exercise that primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back. This exercise is performed on a flat bench with the upper body supported and the lower body hanging freely. With a controlled and deliberate motion, the legs are lifted upward, creating a reverse hyperextension movement. Engaging in this exercise can provide several benefits. Strengthening the glutes and hamstrings is vital for optimal lower body function and stability. These muscles play an integral role in movements like running, jumping, and squatting. Strengthening the lower back can also help improve posture and alleviate back pain. The Reverse Hyper on Flat Bench offers a low-impact option to activate and strengthen the posterior chain without putting excessive strain on the lower back. Additionally, it can enhance core stability and improve hip mobility. This exercise can be modified by adjusting the weight or using resistance bands to increase the challenge as needed. Incorporate the Reverse Hyper on Flat Bench into your fitness routine to target important muscle groups in your lower body and build overall strength and stability. Remember to focus on proper form and alignment to maximize the effectiveness of this exercise.


  • Lie face down on a flat bench with your hips at the edge of the bench and your legs hanging off, keeping your feet together.
  • Engage your core and grip the sides of the bench for stability.
  • Slowly lift your legs up towards the ceiling, maintaining control and keeping your legs straight.
  • Continue lifting until your legs are parallel to the ground or slightly higher, squeezing your glutes at the top of the movement.
  • Pause for a moment at the top and then slowly lower your legs back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and prevent any unnecessary strain on your lower back.
  • Start with light weights and gradually increase the load as you progress to ensure proper form and technique.
  • Focus on squeezing your glutes at the top of the movement to fully activate your posterior chain.
  • Maintain a controlled tempo throughout the exercise, avoiding any swinging or jerking motions.
  • Ensure that your lower back stays flat against the bench throughout the entire range of motion.
  • Use a full range of motion by extending your legs all the way back and maintaining proper alignment with your body.
  • Remember to breathe continuously, exhaling as you lift your legs and inhaling as you lower them down.
  • If performing the exercise with resistance bands, ensure they are securely anchored and properly tensioned.
  • If using a weighted barbell, make sure it is centered and secured on your feet or the bench for stability.
  • Listen to your body and modify the exercise as needed, especially if you have any existing back or hip conditions.

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