Single-Leg Reverse Hyper (Flat Bench)

Stand

Squat

Lie prone on the bench with toes touching the floor and legs extended

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

Raise one straight leg upward by squeezing your glute â€” no swinging

Keep the other leg relaxed on the floor as a counterbalance

Pause at the top for a count before lowering slowly

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 both 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 one straight leg upward toward the ceiling.

Lift until that leg forms a straight line with your upper body.

Hold for a one-count, squeezing the glute of the raised leg.

Lower your leg slowly back until your toes nearly touch the floor.

Repeat for all reps on one leg, then switch.