Exercise
ALTERNATING REVERSE HYPER (FLAT BENCH)
Stand
Squat
Form cues
Position your hips at the edge of the bench for maximum range of motion
Grip the sides of the bench firmly throughout to anchor your upper body
Raise one leg until you feel tension in the glute and lower back, not higher
Keep the working leg as straight as possible throughout the lift
Lower the leg with control — do not let it drop between reps
Alternate legs every rep for balanced development
Instructions
Step-by-step technique
Lie face down on a flat bench with your hips near the edge, one foot touching the floor and the other leg raised parallel to the floor. Grip the sides of the bench to anchor yourself.
From this start position, lift the raised leg upward by squeezing the glute and extending the hip. Raise until you feel maximum tension in the glutes and lower back.
Hold for a count, then lower the leg back to parallel. Switch to the other leg.
Continue alternating legs for the desired reps. Keep the core gently braced throughout to protect the lower back.
The alternating reverse hyper targets the posterior chain — particularly the glutes and lower back — while the stabilising demands of the floor-leg position add core engagement.