Smart Workout Diary

Reverse Hyper Flat Bench

The flat bench reverse hyperextension is a bodyweight hip-extension exercise performed face down on a flat bench, with the hips near the edge and the legs moving behind the body. It primarily trains the glutes and hamstrings while the lower back and trunk help maintain a controlled position. It supports posterior-chain strength, hip-extension control, and general lower-body training.

Demonstration

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

Instructions

  1. Set the bench: Use a stable flat bench and lie face down with your hips close to its edge, allowing both legs to hang freely.
  2. Brace your position: Hold the bench securely, keep your neck neutral, and lightly brace your abdomen without lifting your chest excessively.
  3. Raise the legs: Keeping both legs together and the knees softly bent or straight, squeeze your glutes to lift the legs behind you until they are roughly in line with your torso.
  4. Lower with control: Pause briefly, then lower the legs smoothly until they hang beneath the bench. Avoid swinging, and repeat for the desired repetitions.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only, Bench
Difficulty
Intermediate

Technique tips

  1. Lead with the glutes: Think about driving the legs upward by squeezing the glutes rather than arching the lower back.
  2. Control the range: Stop when the legs reach torso level; lifting higher can shift the movement into excessive lumbar extension.
  3. Eliminate momentum: Use a slow lower and a brief pause at the bottom if your legs begin to swing.
Exercise library