Exercise

Bench Reverse Hyperextension

Also known as: reverse hyper on flat bench, bench reverse hyper, reverse hyperextension bench

Bench Reverse Hyperextension is a compound exercise for the glutes. Main target: gluteus maximus. Also works: biceps femoris and lower back. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Gluteus maximus

Secondary

Biceps femoris Lower back

How to do it

Lie face down on a flat bench with your hips at the edge and legs hanging toward the floor; grip the bench for support.
Keeping the legs straight, raise them behind you until they are in line with your torso.
Squeeze the glutes at the top, then lower the legs slowly without swinging.