How to do a reverse hyper on bench

Setup:

1. Lie on Bench: Position yourself face down on a sturdy bench. Your hips should be at the edge of the bench, with your legs hanging freely.
2. Starting Position: Secure your ankles with light weights or have a partner hold your feet down.

The Lift

1. Initiate the lift: Engage your glutes and hamstrings to lift your legs upwards behind you. Aim to bring your legs to roughly parallel with the floor for a brief moment.
2. Hold and squeeze: Hold at the top of the movement, squeezing your glutes.
3. Controlled Lowering: Slowly lower your legs back down towards the starting position in a controlled manner. Don't let your legs simply drop.
4. Repeat: Perform the desired number of repetitions with smooth, focused movements.

Tips:

• Focus on your Glutes and Hamstrings: Concentrate on the feeling of your posterior chain muscles working throughout the movement.
• Maintain a Neutral Spine: Keep your back straight and avoid excessive arching or rounding in your spine.
• Breathe: Exhale as you lift, inhale as you descend.