Bent-Knee Reverse Hyperextension on Bench
Beginner
Also known as: Bent-Knee Bench Reverse Hyper
Expert Advice
Keep your pelvis heavy against the bench. If your lower back arches to lift your legs higher, shorten the lift.
How-to-do Steps
- Lie face down on a flat bench with your hips near its edge.
- Brace your hands beside your chest, leaving both thighs free to move.
- Let your thighs hang down with both knees bent to approximately 90 degrees.
- Lift both thighs together until they align with your torso, keeping your knees bent.
- Lower both thighs under control and repeat for the programmed reps.
Common Mistakes
- Legs swing between repsFix: slow the lowering and lift without bouncing.
- Head cranes upwardFix: look down and keep your neck aligned with your torso.
Coach Cues
Keep knees bentLift thighs togetherPelvis stays heavy
Short reminders to keep in mind during every set.
Track Bent-Knee Reverse Hyperextension on Bench in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bent-Knee Reverse Hyperextension on Bench primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 1?
Beginner
Bench support and bent knees make this unloaded hip extension simple and stable.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Harder Variation
Frequently Asked Questions
What muscles does Bent-Knee Reverse Hyperextension on Bench work?
Bent-Knee Reverse Hyperextension on Bench primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bent-Knee Reverse Hyperextension on Bench?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bent-Knee Reverse Hyperextension on Bench suitable for beginners?
Yes, Bent-Knee Reverse Hyperextension on Bench is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Bent-Knee Reverse Hyperextension on Bench?
Legs swing between reps: slow the lowering and lift without bouncing. Head cranes upward: look down and keep your neck aligned with your torso.
