Reverse Hyper
The posterior-chain builder that decompresses the spine instead of loading it — a back-saver.
Glutes, Hamstrings, Lower BackReverse Hyper or BenchIntermediate
Setup
- Torso on a high bench, hips at the edge, hands gripping for support.
- Legs hang straight down.
How To Do It
- Raise the legs behind you to body height using glutes.
- Squeeze hard at the top.
- Lower under control — no swinging.
Breathing
Exhale lifting the legs.
Common Mistakes
- Swinging the legs with momentum — the glutes do the lifting.
- Going way past parallel — stop at a straight line.
Coach Sam's cue: Lift with the glutes, not the swing.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.