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
Mastering the Reverse Hyper on Flat Bench
The reverse hyper on flat bench, also known as the reverse hyperextension on flat bench, is a highly effective exercise designed to strengthen and tone the hips and lower back. This bodyweight exercise is accessible for individuals of all fitness levels and can be easily performed at home or in the gym.
How to Perform the Reverse Hyper on Flat Bench
- Begin by lying face down on a flat bench with your hips just off the edge.
- Grip the sides of the bench for stability.
- Keep your legs straight and together, then lift them towards the ceiling while engaging your glutes and lower back.
- Hold the contraction at the top for a moment and then slowly lower your legs back to the starting position.
Tips for Success
- Focus on Form: Ensure your movements are controlled and avoid using momentum to lift your legs.
- Range of Motion: Lift your legs to the height that feels comfortable without straining your back.
- Breathing: Exhale as you lift and inhale as you lower your legs.
- Consistent Practice: Incorporate the reverse hyper into your routine regularly to see improvements in strength and stability.
Benefits of the Reverse Hyper
This exercise is particularly beneficial for developing posterior chain strength, which includes the glutes, hamstrings, and lower back. It not only helps in building strength but also aids in improving mobility and stability in your hips.
Whether you are looking to enhance your athletic performance or simply wish to tone your lower body, the reverse hyper on flat bench is a fantastic addition to any workout regimen. Try incorporating it into your routine, and experience the positive impact it can have on your overall strength and fitness.