Step by step instructions, muscle activation and variants for the Reverse Hyperextension on Bench.
A glute and hamstring isolation exercise where the upper body lies face down on a flat bench while the legs are raised behind the body in a hip extension. It is an accessible alternative to the dedicated reverse hyperextension machine, requiring only a standard flat bench.
The Reverse Hyperextension on 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.
