Reverse Hyper on Flat Bench (female)

Reverse Hyper on Flat Bench demonstration gif

Instructions:

  • 1Lie face down on a flat bench with your hips at the edge of the bench
  • 2Extend your legs so they hang vertically down from the edge
  • 3Raise your legs until they are parallel with the ground, then lower them back down
  • 4Focus on using your glutes and hamstrings to lift your legs, not your back
  • 5Keep your movements controlled so you don’t swing

Tips:

  • Ensure your hips stay in contact with the bench at all times
  • Do not use your back to lift your legs
  • Keep your core engaged to protect your lower back
  • Breathe in while lowering your legs and breathe out while lifting them

Reverse Hyper on Flat Bench Muscles Worked

Arms

Back

Core

Legs