How to Do
How to Do Single Leg Reverse Hyper on Bench
The single leg reverse hyper on 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 single leg reverse hyper on the bench.
Beginning
Beginning Single Leg Reverse Hyper
Begin prone (facing the bench) with your upper body supported on a bench and toes just touching the floor.
Movement
Single Leg Reverse Hyper Movement
1. Draw belly in and squeeze buttocks, extending 1 leg straight out behind the body until triple extension (hips, knees, ankles) is achieved.
2. Hold and then pull your leg up towards the upper body to the original start position.
3. Complete repetitions and swap legs.
Benefits
Single Leg Reverse Hyper 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.
