Exercise technique

reverse hyper extension (on stability ball)

The reverse hyper extension on a stability ball targets the glutes, with secondary emphasis on the hamstrings and lower back. It requires balance and core stability due to the use of the stability ball, making it more challenging than a floor-based version.

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How do you perform this exercise?

  1. Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
  2. Place your hands on the ground in front of you for stability.
  3. Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Which other muscles are involved?

Hamstrings, Lower back.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

reverse hyper on flat bench

Glutes · Body weight

cable pull through (with rope)

Glutes · Cable

bench hip extension

Glutes · Body weight

swimmer kicks v. 2 (male)

Glutes · Body weight

band bent-over hip extension

Glutes · Band

band pull through

Glutes · Band

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