REXUM
Login
ExercisesWorkoutsArticlesTools
Login →
Exercises/Glutes/Reverse Hyper (Flat Bench)

Exercise

REVERSE HYPER (FLAT BENCH)

IntermediatePrimaryGlutesSecondaryLower BackAbs

Form cues

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 — 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
Animated diagram — illustrative only

About

A posterior-chain exercise performed face-down on a flat bench, lifting both legs behind the body to target the glutes, hamstrings, and lower back.

Instructions

Step-by-step technique

01

Position your body correctly

Lie face-down on a flat bench with your hips positioned at the very edge, allowing your legs to hang freely off the back. Keep your toes lightly touching the floor to maintain a neutral spine before initiating the movement.

hips at bench edge
02

Secure your upper body

Reach back and grip the sides of the bench firmly near your hips to stabilize your torso throughout the exercise. This prevents your upper body from shifting as you focus on isolating the posterior chain muscles.

grip the bench tight
03

Engage the glute muscles

Initiate the movement by squeezing your glutes to lift both legs simultaneously toward the ceiling until they are in line with your torso. Avoid using momentum or swinging your legs to reach the top position.

squeeze your glutes
04

Hold the peak contraction

Once your legs are fully extended, maintain a steady hold at the top of the movement for a two-count. Focus on feeling the peak tension in your glutes and lower back while keeping your core tight.

pause at the top
05

Lower with total control

Lower your legs back toward the floor slowly, ensuring you maintain muscular tension throughout the entire descent. Move with deliberate control to avoid any swinging motion that could strain your lower back.

control the eccentric

Common mistakes

What goes wrong — and why

Mistake

Hyperextending the lumbar

Lifting the legs too high arches the lower back excessively.

Raise legs only to hip height, focusing on glute contraction rather than height.

Mistake

Using momentum

Swinging the legs makes the exercise less effective and risks back strain.

Lift slowly and under control, pausing briefly at the top.

Mistake

Not bracing the core

A loose core allows excessive spinal movement.

Engage the core throughout to protect the lumbar spine.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Glute Bridge

Perform lying on your back for a beginner-friendly posterior chain exercise.

Variation

Reverse Hyper Machine

Use a dedicated reverse hyper machine for guided, weighted movement.

Progression

Weighted Reverse Hyper

Attach ankle weights or hold a light dumbbell between the feet to increase resistance.