The reverse hyper on flat bench is an exercise that targets the glutes. To perform this exercise, you will need a flat bench, a weight plate, and a resistance band, Lie face down on the flat bench with your legs extended over the edge, Place the weight plate on your hips and secure it with the resistance band, Slowly bend your knees and raise your hips until your legs are parallel to the floor, Hold this position for a second, then slowly lower your legs back to the starting position, Repeat this for 10-12 repetitions, This exercise is a great way to strengthen your glutes and improve your hip mobility. It can also help to relieve lower back pain.