TETSUReverse Hyper On Flat Bench
The Reverse Hyper On Flat Bench is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Reverse Hyper On Flat Bench
- Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
- Hold onto the bench for stability.
- Keeping your legs straight, raise them up towards the ceiling as high as you can.
- Squeeze your glutes at the top of the movement.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Reverse Hyper On Flat Bench work?
The Reverse Hyper On Flat Bench primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Reverse Hyper On Flat Bench?
None. The Reverse Hyper On Flat Bench uses your body weight only, so you can do it anywhere.
How many sets and reps of the Reverse Hyper On Flat Bench should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Reverse Hyper On Flat Bench works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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