Description

Reverse hyperextensions with body weight on the flat bench is a good exercise to train the gluteus and the back of the thigh in isolation. The bench creates a greater range of motion. It is a bodyweight exercise and only one bench is required.

Exercise

Reverse Hyperextensions

Type: Unilateral Rest: 120s Equipment: Bank

Tutorial

1

Lie on your stomach on the bench. Your hips should be at the bottom of the flat bench.
2

Bend your knees at an angle of approx. 90° and let your legs hang down. Hold on to the flat bench with your hands.
3

Lift your legs off the floor until your butt muscles are fully contracted and hold the position briefly. Exhale as you do so.
4

Lower your legs back to the floor. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Look towards the bench throughout the exercise so that your cervical spine is in line with the rest of your spine.
TIP: To make the exercise harder, you can clamp an additional weight between your feet.