Reverse Hyper On Flat Bench 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Reverse Hyper on Flat Bench is a bodyweight exercise designed to strengthen and activate the glutes while engaging the hamstrings as secondary muscles. Performed lying face down on a flat bench with hips at the edge and legs hanging off, it involves lifting the legs upward until they are parallel to the ground and then lowering them back down with control. This movement isolates the posterior chain, improves hip extension strength, and enhances lower-back stability without requiring additional equipment, making it an effective exercise for targeting the glutes and supporting muscles.
How to Perform
Place a flat bench securely on the floor so it won’t move during the exercise.
Lie chest-down on the bench, positioning your hips right at the edge so your legs can hang freely off the end.
Grip the sides or legs of the bench firmly to maintain balance and support your upper body.
Engage your core and glutes, then slowly lift both legs upward until they reach a level parallel with the floor, keeping your knees straight but not locked.
Pause briefly at the top while squeezing your glutes and hamstrings to maximize contraction.
Lower your legs under control back to the starting position without letting them swing, maintaining tension in the muscles throughout.
Repeat the movement for the number of repetitions you have planned, focusing on smooth, controlled motion rather than speed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on squeezing your glutes at the top of the movement to maximize muscle activation.
Keep your legs straight but avoid locking your knees to reduce joint strain.
Move your legs in a slow, controlled manner instead of swinging them for momentum.
Engage your core throughout the exercise to protect your lower back.
Avoid lifting your legs too high, which can strain the lower back; aim for parallel to the ground.
Maintain a firm grip on the bench to stabilize your upper body.
Breathe steadily, exhaling as you lift and inhaling as you lower your legs.
Start with a moderate number of reps and gradually increase as your glutes and hamstrings strengthen.
How Not to Perform
Do not swing your legs or use momentum to lift them, as this reduces glute activation and stresses your lower back.
Avoid lifting your legs higher than parallel to the floor, which can strain the lumbar spine.
Do not lock your knees at the top of the movement, which can put unnecessary pressure on the joints.
Avoid arching your lower back excessively; keep your core engaged to protect the spine.
Do not let go of the bench or have a loose grip, as this can cause instability and increase risk of injury.
Avoid holding your breath; proper breathing is essential for control and stability.
Do not rush through repetitions; moving too quickly reduces muscle engagement and increases the chance of poor form.
Avoid relaxing your glutes and hamstrings at the bottom; maintain tension throughout the exercise for maximum benefit.
Do not place your hips too far forward on the bench, which can limit range of motion and reduce effectiveness.
Avoid letting your legs swing outward or inward; keep them aligned with your hips for proper mechanics.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
