Smart Workout Diary

Alternating Reverse Hyper Flat Bench

The alternating reverse hyperextension on a flat bench is a prone hip-extension exercise in which one straight leg is lifted at a time behind the body. It primarily trains the glutes, with assistance from the hamstrings and lower back, and supports hip-extension strength, glute development, and pelvic control.

Demonstration

Alternating Reverse Hyper Flat Bench — demonstration 1
Alternating Reverse Hyper Flat Bench — demonstration 2

Instructions

  1. Set up the bench: Lie face down on a flat bench with your hips near its edge and both legs hanging freely. Hold the bench securely and keep your neck neutral.
  2. Brace: Straighten both legs, lightly tighten your abdominal muscles, and keep your pelvis level against the bench.
  3. Lift one leg: Exhale and squeeze one glute to raise that straight leg behind you until it is roughly in line with your torso.
  4. Lower with control: Inhale as you return the leg slowly to the starting position without swinging or arching your lower back.
  5. Alternate sides: Repeat with the other leg, maintaining a steady tempo and keeping the non-working leg relaxed and controlled.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Lower Back
Type
Strength
Mechanics
Isolation
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Move from the hip: Think about driving the heel back with the glute rather than lifting as high as possible with the lower back.
  2. Keep the pelvis still: If your hips rotate or lift from the bench, reduce the range of motion.
  3. Avoid momentum: Use a slow lift and slower lowering; stop the set if you feel lower-back discomfort.
Exercise library