isolation · Hinge
Reverse Hyper
Reverse Hyper is an isolation hinge movement for glutes, using no equipment. It also works hamstrings and lower back. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- None — bodyweight
- Difficulty
- Intermediate
- Sets and reps
- 3 × 12-20
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Hips on the edge of the bench, torso down, hands gripping the frame.
- 2The cue that matters
Swing the legs to a straight line, not past it, and control the return.
- 3Work it
3 sets of 12-20, resting about 1 minute between them.
Muscles worked
Glutes does most of the work. Hamstrings and lower back take the rest.