Beginner
REVERSE HYPER ON FLAT BENCH
Upper legs
Body Part
Glutes
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
2
Step:2 Hold onto the bench for stability.
3
Step:3 Keeping your legs straight, raise them up towards the ceiling as high as you can.
4
Step:4 Squeeze your glutes at the top of the movement.
5
Step:5 Slowly lower your legs back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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