Exercise guide · Beginner · Compound

Reverse Hyper on Flat Bench: How to Do It & Muscles Worked

The reverse hyper on flat bench is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves lying face down on a flat bench and lifting the legs upward, focusing on squeezing the glutes at the top of the movement.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the reverse hyper on flat bench
Front view: muscles worked by the reverse hyper on flat bench. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the reverse hyper on flat bench. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the reverse hyper on flat bench

  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.

Sets, reps and programming

Suggested sets, reps and rest for the reverse hyper on flat bench by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Reverse Hyper on Flat Bench alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.