The reverse hyper works your glutes, hamstrings, and lower back all at once.

Unfortunately, most gyms don’t have reverse hyperextension machines.

But check out the video above to see Men’s Health Fitness Director B.J. Gaddour demonstrate how to perform the exercise on an adjustable bench—a piece of equipment found in almost every single gym.

Related: THE 21-DAY METASHRED—an All-New Body Transformation Program From the Men’s Health Fitness Director

Start with a flat bench, and try one of the following 3 variations of the exercise:

1. Isometric: hold for 30 to 60 seconds
2. Pump: sets of 10 to 20 reps
3. Alternating legs: sets of 10 to 20 reps

You can also increase the challenge by performing the reverse hyper on an incline, or by adding a mini-band to your ankles.

Whichever variation you choose, make sure you don’t flex or extend your lower back during the movement. If you do, stop immediately. The movement should be controlled through your hips.