Smart Workout Diary

Reverse Hyperextension on a Flat Bench

The reverse hyperextension on a flat bench is a bodyweight hip-extension exercise performed face down with the hips supported near the bench edge. It primarily trains the glutes, with the hamstrings and lower back assisting to control the leg lift. It supports posterior-chain strength and hip-extension control.

Demonstration

Demonstration: Reverse Hyperextension on a Flat Bench

Instructions

  1. Place a flat bench in a stable position and lie face down with your hips near its edge and your legs hanging freely.
  2. Hold the sides or front of the bench securely, keep your legs together, and brace your abdomen.
  3. Keeping your knees mostly straight, squeeze your glutes to raise both legs by extending your hips.
  4. Lift only until your legs are roughly in line with your torso, without forcefully arching your lower back.
  5. Lower your legs slowly under control to the starting position and repeat.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Lower Back
Type
Strength
Mechanics
Isolation
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Position your hips securely on the bench; avoid shifting forward or backward during the set.
  2. Initiate each lift with your glutes rather than swinging your legs or using momentum.
  3. Keep the movement smooth and stop the lift if you cannot avoid excessive lower-back arching.
  4. Use a smaller range of motion until you can maintain a controlled pelvic position.
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