Demo & instructions
Bench Reverse Hyperextension
Also known as: Bench Reverse Hyper, Flat Bench Reverse Hyperextension, Prone Bench Leg Raise
Instructions
Lying face down on a bench with your legs hanging off the end, you lift your legs using your glutes. Your upper body stays put while the hips do the work, so the back side gets trained with no weight on the spine.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–25 reps
Setup
- 1Lie face down along a bench with your hips right at the end and your legs hanging off.
- 2Hug the bench or grip its sides firmly to anchor your upper body.
- 3Let your legs hang toward the floor with knees straight or softly bent and feet together.
Execution
- 1Squeeze your glutes and raise both legs until they are in line with your torso.
- 2Pause at the top without swinging higher or arching hard through the lower back.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
