Bench Reverse Hyper
Strengthen your lower back and glutes! The Bench Reverse Hyper targets key muscles for a stronger, healthier you.
The Bench Reverse Hyper is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: exercise bench.
Required Equipment
Bench Reverse Hyper Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
Bench Reverse Hyper Variations and Alternatives
How to do the Bench Reverse Hyper
Locate a flat bench and ensure it is stable before starting the exercise.
Lie face down on the bench with your hips at the edge of the bench so that your legs are hanging off the end. Grasp the sides of the bench with your hands for stability.
Keep your legs straight and together, and your head facing downwards in a neutral position.
Begin the movement by lifting your legs upward, using the muscles in your lower back and glutes. Keep your core engaged and lift until your body forms a straight line from your head to your feet. Be careful not to hyperextend your back.
Slowly lower your legs back to the starting position, just below the level of the bench, without swinging or using momentum.
Repeat the motion for the desired number of repetitions and sets, focusing on the muscular contraction in the glutes and lower back rather than velocity or momentum.
Always remember to perform the exercise in a controlled manner and start with your body weight to perfect the form before considering the addition of weights. Warm-up before the workout and cool down after, and if you have a history of back problems, consult a healthcare provider before attempting this exercise.
---
Bench Reverse Hyper FAQs
What muscles does the Bench Reverse Hyper work?
The Bench Reverse Hyper mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bench Reverse Hyper?
Exercise bench.
Is the Bench Reverse Hyper a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bench Reverse Hyper go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Reverse Hyper variations and alternatives?
Similar exercises include the 45-Degree Back Extension, Machine 45-Degree Back Extension, Single-Leg Reverse 45-Degree Hyperextension and Assisted Hyperextension.
Training calculators
Work out the numbers behind your training before your next session.