Reverse Hyper on Flat Bench
Expert Advice
Control the movement both on the way up and down to prevent momentum from taking over, ensuring maximum muscle engagement.
How-to-do Steps
- Lie face down on a flat bench with your hips on the edge of the bench.
- Hold onto the bench with your hands for stability.
- Keep your legs straight and lift them up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your legs back down to just below the level of the bench.
- Repeat for the desired number of repetitions.
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Muscles Worked
Reverse Hyper on Flat Bench primarily targets the Glutes, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Reverse Hyper on Flat Bench work?
Reverse Hyper on Flat Bench primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for Reverse Hyper on Flat Bench?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Reverse Hyper on Flat Bench suitable for beginners?
Yes, Reverse Hyper on Flat Bench is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
