Exercise
SINGLE-LEG REVERSE HYPER (FLAT BENCH)
Form cues
About
A posterior-chain exercise performed face-down on a flat bench, lifting one leg at a time to target glute and hamstring unilaterally with reduced spinal load.
Instructions
Step-by-step technique
Position yourself on bench
Lie face-down on a flat bench with your hips positioned at the very edge so your legs can hang freely. Grip the sides of the bench firmly near your hips to ensure your torso remains stable and immobile throughout the entire movement.
keep torso gluedPrepare the starting stance
Extend your legs fully toward the floor, keeping one foot resting lightly on the ground for stability. Ensure your core is braced to prevent your lower back from arching excessively as you prepare to initiate the unilateral lift.
brace your coreEngage the target glute
Initiate the movement by squeezing the glute of the working leg to lift it toward the ceiling. Keep the leg perfectly straight and avoid using momentum or swinging to generate the upward force, focusing strictly on muscle contraction.
squeeze the glutePause at the peak
Raise your leg until it is roughly parallel with your torso or slightly higher, ensuring you do not hyperextend your lumbar spine. Hold the peak position for a controlled one-second count to maximize the tension in your glute and hamstring.
pause at topLower with complete control
Slowly return your leg to the starting position, maintaining constant tension until your toes lightly tap the floor. Complete all assigned repetitions on one side before switching to the opposite leg to maintain balance and focus.
slow and controlledCommon mistakes
What goes wrong — and why
Hiking the hip
Lateral pelvic tilt compensates for weak glutes on the working side.
Keep the pelvis level and focus on lifting from the glute.
Hyperextending the lumbar
Lifting the leg too high arches the lower back.
Raise the leg only to hip height and squeeze the glute at the top.
Using momentum
Swinging reduces effectiveness and risks back strain.
Lift slowly and pause briefly at the top of each rep.
Variations · Progressions · Regressions
Adaptations for every level
Glute Bridge
A supine glute activation drill to build basic posterior chain strength.
Bilateral Reverse Hyper (Flat Bench)
Lift both legs to increase the load and posterior chain engagement.
Single-Leg Reverse Hyper with Ankle Weight
Attach an ankle weight to increase resistance on the working leg.