Reverse Hyper on Flat Bench

Setup

1. 01Lie face down on a flat bench with the hip crease right at the end of the pad.
2. 02Let both legs hang off the end, toes toward the floor.
3. 03Hug the bench or grip its legs firmly with both hands.
4. 04Brace lightly through the trunk before the first rep.

Execution

1. 01Squeeze the glutes and raise both legs together behind you.
2. 02Lift until the legs are level with the torso.
3. 03Hold the top position for a full second.
4. 04Lower the legs slowly back toward the floor without letting the hips lift off the pad.

Checkpoints

• -Hip crease stays at the bench edge so the hips can move freely.
• -The top position is a straight body line, not a big lumbar arch.
• -The chest stays down on the bench throughout.
• -Legs rise and lower together at the same speed.

Common mistakes

• -Kicking the legs up with momentum instead of squeezing them up.
• -Positioning too far up the bench so the pad blocks hip motion.
• -Whipping into lumbar hyperextension at the top.
• -Dropping the legs on the way down.