The Reverse Hyper On Flat Bench exercise is a variation of the reverse hyperextension that targets the lower back, glutes, and hamstrings. This exercise is typically performed on a flat bench instead of a specialized reverse hyper machine.
How to perform
To perform the Reverse Hyper On Flat Bench exercise, follow these steps:1. Lie face down on a flat bench with your hips positioned at the edge of the bench and your legs hanging off the back.
2. Grip the sides of the bench for stability.
3. Keep your legs straight and raise them up towards the ceiling, squeezing your glutes at the top of the movement.
4. Slowly lower your legs back down towards the ground, making sure to maintain control and not allow them to touch the floor.
5. Repeat for the desired number of repetitions.
This exercise can also be performed using ankle weights or a resistance band for added intensity. Make sure to engage your core throughout the movement to protect your lower back. Start with a light weight or no weight at all to ensure proper form before progressing to heavier weights. Consult with a fitness professional if you are unsure about your form or technique.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.