Reverse Hyper on Flat Bench
The reverse hyperextension without a machine: lying over the end of a flat bench, raise the straight legs to the line of the body.
How to do it
Setup
Face down on a flat bench, hips at its edge, hands holding the bench, legs hanging with the toes on the floor.
Steps
- Squeeze the glutes and lift both straight legs together.
- Stop when the legs are level with the torso.
- Lower them slowly back toward the floor.
Common mistakes
Hips sliding off the edge: keep them on the pad; only the legs hang free. Legs rising past the torso: that arches the lower back; stop at level. Legs parting on the way up: keep them together, feet touching.
Breathing
Exhale as the legs rise, inhale on the way down.
