PlanWorkouts

Exercise 0675 · REF vM5YS2g

Reverse Hyper Extension (on Stability Ball) exercise animation

Reverse Hyper Extension (on Stability Ball)

Category
Upper Legs
Target
Glutes

Performing a reverse hyperextension on a stability ball removes the fixed pad a machine version provides, adding a balance challenge to the glute-and-hamstring extension pattern. The ball's give also means the range of motion is somewhat self-limited by how much you trust the surface.

How to Do the Reverse Hyper Extension (on Stability Ball)

  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.

Muscles Worked

The Reverse Hyper Extension (on Stability Ball) primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have stability ball? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Reverse Hyper Extension (on Stability Ball) work?
The Reverse Hyper Extension (on Stability Ball) primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Reverse Hyper Extension (on Stability Ball)?
The Reverse Hyper Extension (on Stability Ball) is done with a stability ball.
What's a good alternative to the Reverse Hyper Extension (on Stability Ball)?
If you don't have access to a stability ball, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.