Bench Reverse Hyper

1. Locate a flat bench and ensure it is stable before starting the exercise.

2. Lie face down on the bench with your hips at the edge of the bench so that your legs are hanging off the end. Grasp the sides of the bench with your hands for stability.

3. Keep your legs straight and together, and your head facing downwards in a neutral position.

4. Begin the movement by lifting your legs upward, using the muscles in your lower back and glutes. Keep your core engaged and lift until your body forms a straight line from your head to your feet. Be careful not to hyperextend your back.

5. Slowly lower your legs back to the starting position, just below the level of the bench, without swinging or using momentum.

6. Repeat the motion for the desired number of repetitions and sets, focusing on the muscular contraction in the glutes and lower back rather than velocity or momentum.

Always remember to perform the exercise in a controlled manner and start with your body weight to perfect the form before considering the addition of weights. Warm-up before the workout and cool down after, and if you have a history of back problems, consult a healthcare provider before attempting this exercise.

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