How to do the Reverse Hyper On Flat Bench
Glutes & HamstringsGlutes & HamsBodyweightIntermediate
The reverse hyper on a flat bench is a deceptively simple movement that builds serious posterior chain strength without loading your spine under compression. Master this bodyweight version and you lay the foundation for one of the most effective glute and hamstring developers in any program.
Add this to my personalized plan →Muscles worked
Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- Lie face down on the bench with your hips at the edge, gripping the sides firmly to anchor your upper body.
- Squeeze your glutes and brace your core, then raise both legs together until they form a straight line with your torso.
- Hold the top position for a full second, feeling the contraction deep in the glutes and hamstrings before lowering.
- Lower your legs slowly under control, resisting gravity on the descent without letting your lower back take over.
Common mistakes
- Hyperextending the lower back at the top by arching excessively instead of stopping when hips and legs are level with the torso, which shifts stress off the target muscles and onto the spine.
- Using momentum to swing the legs up rather than initiating the lift with a deliberate glute contraction, turning the movement into a hip flexor rebound rather than a posterior chain drill.
- Letting the legs drift apart during the lift, which reduces glute activation and destabilizes the movement, so consciously keep your feet together and toes pointed to maintain tension throughout.
Pro tip — On every rep, think about driving your heels toward the wall behind you rather than simply lifting them up, this subtle cue shifts the tension further into the hamstrings and maximizes the length-to-contraction range of the entire posterior chain.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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