Step by step instructions, muscle activation and variants for the Reverse Hyper on Flat Bench.
The Reverse Hyper on Flat Bench is a bodyweight posterior-chain exercise performed lying face-down on a flat bench with the hips at the edge. Lifting the legs behind you engages the glutes, hamstrings, and lower back in a hip-extension arc with minimal spinal loading.
The Reverse Hyper on Flat Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
