Reverse Hyper (Flat Bench)

Stand

Squat

Lie prone with your hips at the edge of the bench, toes touching the floor

Grip the bench firmly at your sides near your hips for stability

Raise your legs by squeezing your glutes â€” do not swing or use momentum

Pause at the top for a two-count before lowering

Lower slowly to control the movement and prevent swinging

Instructions

Step-by-step technique

Lie face down on a flat bench in a prone position, with your hips at the edge of the bench.

Extend your legs behind you with your toes touching the floor.

Grip the sides of the bench firmly near your hips for stability.

Engage your glutes and raise both legs up toward the ceiling.

Lift until your body forms a straight line from your upper body through your raised legs.

Hold at the top for a two-count, squeezing your glutes.

Lower your legs slowly back down until your toes nearly touch the floor.

Repeat for the desired number of reps without letting momentum take over.