Glutes exercise · body weight
Reverse Hyper on Flat Bench
The reverse hyper on flat bench is a bodyweight exercise that targets the glutes, with the hamstrings and lower back assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, lower back
- Equipment
- Body weight
- Body part
- Upper legs
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every bodyweight exercise.
