Legs · Bodyweight
Reverse Hyper on Flat Bench
How to do the reverse hyper on flat bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a flat bench with your hips at the edge and your legs hanging toward the floor. Grip the bench for support, then squeeze your glutes to raise your legs until they line up with your torso, and lower under control.
- 1Your glutes and hamstrings driving your legs up behind you
- 2Your torso anchored to the bench as your legs move in a controlled arc
- 3A squeeze at the top and a gentle stretch at the bottom
Common mistakes
- Swinging your legs up with momentum
- Hyperextending your lower back at the top
- Letting your core go slack and losing position on the bench
Muscles worked
The reverse hyper on flat bench mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the reverse hyper on flat bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.