Reverse Hyperextension on Bench
Expert Advice
Focus on a slow and controlled movement, using your glutes and hamstrings to lift your legs, not your back.
How-to-do Steps
- Lie face down on a flat bench with your hips on the edge of the bench.
- Hold onto the sides of the bench for stability.
- Keep your legs straight and lift them up until they are in line with your body.
- Squeeze your glutes at the top of the movement.
- Lower your legs back down with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Reverse Hyperextension on Bench primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
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 Hyperextension on Bench work?
Reverse Hyperextension on Bench primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Reverse Hyperextension on 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 Hyperextension on Bench suitable for beginners?
Yes, Reverse Hyperextension on Bench is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
