Reverse Hyperextension On Stability Ball

Muscles worked

Setup

1. Place the stability ball on the floor or a flat bench, ensuring there is enough space behind you to lift your legs.
2. Lie prone (face down) over the ball so your hips are centered on the apex and your torso is supported.
3. Grip a stable object in front of you, such as a heavy rack or the edges of a bench, to anchor your upper body.
4. Start with your legs extended straight back and your toes lightly touching the floor.

How to do it

1. Exhale and squeeze your glutes to lift both legs upward until they are in line with your torso.
2. Maintain a slow, controlled tempo, taking 2 seconds to lift and 2 seconds to lower.
3. Pause for a 1-second peak contraction at the top of the movement, focusing on squeezing the glutes hard.
4. Inhale as you slowly lower your legs back to the starting position without letting them rest on the floor.

Form checklist

• Keep your neck neutral by looking down at the floor throughout the set.
• Avoid excessive arching of the lumbar spine; the movement should come from the hips.
• Keep your legs straight and knees locked to maximize hamstring and glute tension.
• Ensure the ball remains stable by keeping your core braced and upper body firmly anchored.

Pro tips

• Turn your toes slightly outward (external rotation) as you lift to increase the activation of the gluteus maximus.
• Think about 'reaching' your heels toward the back wall rather than just lifting them up to maintain length and tension.
• Focus on keeping your pelvis pressed into the ball to prevent your lower back from taking over the movement.

Make it harder

• Hold a small medicine ball or a light dumbbell between your ankles for added resistance.
• Place a mini-band around your ankles and keep your legs slightly apart to engage the glute medius.

Frequently asked

What muscles does the reverse hyperextension on stability ball work?

The reverse hyperextension on stability ball primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the reverse hyperextension on stability ball?

The reverse hyperextension on stability ball uses stability ball.

Is the reverse hyperextension on stability ball good for beginners?

The reverse hyperextension on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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