Smart Workout Diary

Single-Leg Reverse Hyper 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 hanging off the bench. It primarily trains the glutes, with the hamstrings and lower back assisting to stabilize and extend the hip. It supports glute strength, hip-control, and posterior-chain conditioning.

Demonstration

Single-Leg Reverse Hyper Flat Bench — demonstration 1
Single-Leg Reverse Hyper Flat Bench — demonstration 2

Instructions

  1. Set up the bench: Use a stable flat bench and lie face down with your hips near its edge. Hold the sides of the bench securely.
  2. Find your position: Keep one leg resting on the bench or lightly bent for support, and let the working leg hang straight toward the floor. Brace your abdomen and keep your spine neutral.
  3. Raise the leg: Squeeze the glute of the working side and lift the straight leg backward until it is roughly in line with your torso. Keep the pelvis level and avoid arching your lower back.
  4. Lower with control: Slowly lower the leg to the starting position without swinging. Complete the desired repetitions, then switch sides.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Isolation
Equipment
Body Only, Bench
Difficulty
Beginner

Technique tips

  1. Move from the hip: Think about driving the heel back with the glute rather than lifting by arching the lower back.
  2. Keep the pelvis quiet: Reduce the range of motion if your hips rotate or lift from the bench.
  3. Use a smooth tempo: Avoid swinging the leg; controlled repetitions make the bodyweight movement more effective.
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