Glutes
Reverse Hyper (Bench)
The Reverse Hyper (Bench) is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 39%, spinal erectors (lower back) 21% and hamstrings (biceps femoris) 17%.
How to do it
- Lie face down on a flat bench with your hips at the end and your legs hanging toward the floor.
- Hold the sides or legs of the bench with both hands to keep the torso in place.
- Keep the legs straight and together, toes just off the floor.
- Lift the legs up behind you by squeezing the glutes until they are in line with the torso.
- Lower the legs slowly back toward the floor.
Tips
- Pause briefly at the top and squeeze the glutes hard.
- Stack a mat or folded towel on the bench end for hip comfort.
Common mistakes
- Swinging the legs up with momentum.
- Lifting the legs above the torso line and arching the lower back.
- Bending the knees to make the lever shorter.
Muscles worked by the Reverse Hyper (Bench)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The legs swing up while the torso is fixed. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Reverse Hyper (Bench) alternatives
Different equipment
Easier
Make it harder
Make it easier
Frequently asked questions
What muscles does the Reverse Hyper (Bench) work?
Mainly the gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Reverse Hyper (Bench) good for beginners?
The Reverse Hyper (Bench) is rated intermediate. If you are new, learn the 45 Degree Hyperextension first and build up from there.
What is a good alternative to the Reverse Hyper (Bench)?
For example the Reverse Hyper Machine, Reverse Hyperextension and GHD Hip Extension. They train mostly the same muscles, some with different equipment.
How do you make the Reverse Hyper (Bench) harder?
Add weight or reps, or move on to the Jefferson Curl.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.