Smart Workout Diary

Single-Leg Reverse Hyperextension on a Flat Bench

The single-leg reverse hyperextension on a flat bench is a bodyweight hip-extension exercise performed while lying face down with one leg moving behind the body. It primarily trains the glutes, with the hamstrings assisting, and supports hip-extension strength and lower-body control.

Demonstration

Demonstration: Single-Leg Reverse Hyperextension on a Flat Bench

Instructions

  1. Set a flat bench so it is stable, then lie face down with your hips near the bench edge and hold the bench securely.
  2. Let both legs hang toward the floor, keeping the working leg straight or softly bent at the knee.
  3. Brace your abdomen and keep your pelvis level as you raise the working leg behind you by extending the hip.
  4. Pause briefly when the leg reaches a comfortable height without arching your lower back.
  5. Lower the leg slowly to the start, complete the desired repetitions, then repeat on the other side.
Muscle Group
Gluteus Maximus
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Isolation
Movement Patterns
Hip Hinge
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Move from the hip rather than swinging the leg or using momentum.
  2. Keep the ribs down and avoid rotating the pelvis toward the working side.
  3. Use a range of motion that allows your lower back to remain neutral.
  4. Keep the lowering phase controlled instead of letting the leg drop.
Exercise library