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- Target muscle: Gluteus Maximus
- Synergists: Hamstrings
- Important stabilizers: Erector Spinae
- Mechanics: Isolation
- Force: Push
- Lie on your stomach on a flat bench with your legs hanging off the edge. Your hips should be at the end of the bench.
- Hug the bench with your arms and lift your feet a few inches off the ground, keeping your knees straight.
- Keeping your legs straight, exhale as you lift your feet as high as you can.
- Hold for a count of two.
- Inhale as you lower your feet back to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Use the flat bench reverse hyperextension to build and strengthen your glute muscles.
- If the lower back is hyperextended, the erector spinae also becomes a synergist, making this a wonderful exercise for developing your posterior chain muscles.
- For the safety of your back, do not swing or use momentum.
- Keeping your legs straight will increase the activation of your hamstrings, while flexing the knees will reduce activation of your hamstrings and increase activation of your glutes instead.
- For best glute activation, hold the hyperextension for a count of two to add an isometric contraction to the exercise.
- Place a towel under your hips if there is any pain or discomfort.
- See also the machine reverse hyperextension, the decline bench reverse hyperextension and the flat bench frog reverse hyperextension.
Flat bench reverse hyperextension video