Bench reverse hyper

A compound exercise for the glutes and lower back, with help from the hamstrings. Equipment: flat bench.

Orbit

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WorksGlutesLower backHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie face down on a bench with the hips at the end, hold the sides.
Lift the straight legs to hip height
Lower slowly without swinging

Muscles worked

Bench reverse hyper: 3D figure mid-rep with the glutes and lower back highlighted

Glutes · main
Lower back · main
Hamstrings

Equipment

Flat bench

Alternatives

Exercises that train the same main muscles. See all bench reverse hyper alternatives.

Back extensionFlat bench
Seated good morningBarbell, Squat rack and Flat bench
Weighted back extensionFlat bench and Dumbbells
DeadliftBarbell
Paused deadliftBarbell
Back extension holdFlat bench

More glutes exercises

Trap bar deadliftTrap bar
Power cleanBarbell
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Leg pressLeg press

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