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Flat bench reverse hyperextension



Exercise details

  • Target muscle: Gluteus Maximus
  • Synergists: Hamstrings
  • Important stabilizers: Erector Spinae
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. 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.
  2. Hug the bench with your arms and lift your feet a few inches off the ground, keeping your knees straight.

Execution

  1. Keeping your legs straight, exhale as you lift your feet as high as you can.
  2. Hold for a count of two.
  3. Inhale as you lower your feet back to the starting position.
  4. 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

Sources



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