How to Do
How to Do Reverse Hyper on Bench
The reverse hyper on the bench should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the reverse hyper on the bench.
Beginning
Beginning Reverse Hyper Bench
Begin prone (facing the bench) with your upper body supported on a bench and toes just touching the floor.
Movement
Reverse Hyper Bench Movement
1. Draw the belly in and squeeze buttocks, extending legs straight out behind the body until triple extension (hips, knees, ankles) is achieved.
2. Hold and then pull your legs up towards your upper body to the original start position.
Benefits
Reverse Hyper Bench Benefits
In everyday training, the reverse hyper can be done with both small and high weights to relieve lower back tightness and develop hamstrings, glutes, hips, and other muscles. The reverse hyper strengthens the posterior chain, which improves squat and deadlift strength.
