Reverse Hyper extension (on stability ball)
Strengthen your glutes and lower back with the stability ball reverse hyper. This effective bodyweight exercise builds core stability and posterior chain
Description
A lower back and glutes exercise performed by lying face down on a stability ball, legs extended, then raising and lowering the legs.
How to Do Reverse Hyper extension (on stability ball)
- 1Setup
Position the stability ball under your hips and lower abdomen, lying face down. Your chest should be slightly off the ball, and your hands can be placed on the floor for balance.
- 2Setup
Extend your legs straight behind you, keeping them together, with your feet hovering just above the floor and toes pointed. Your body should form a straight line from your head to your heels.
- 3
Engage your glutes and lower back to slowly lift your legs upwards towards the ceiling, keeping them straight. Aim for a height where your body forms a straight line from head to heels, or slightly higher if comfortable, without arching excessively.
- 4
Pause briefly at the top, squeezing your glutes, then slowly lower your legs back down to the starting position with control. Avoid letting your feet touch the floor.
- 5
Exhale as you lift your legs and inhale as you lower them. Maintain a controlled movement throughout the entire range of motion.
Tips
- Focus on squeezing your glutes at the top of the movement to maximize muscle activation, rather than just lifting with your lower back.
- Maintain a neutral spine throughout the exercise; avoid hyperextending your lower back excessively by only lifting your legs to a comfortable height.
- Keep your core engaged to stabilize your torso on the stability ball, preventing unnecessary rocking or swaying.
- Control both the upward and downward phases of the movement to ensure constant tension on the target muscles and prevent momentum from taking over.
Common Mistakes
- ×Arching the lower back excessively: Only lift your legs to a height where your glutes are fully contracted and your lower back remains stable, preventing strain.
- ×Using momentum to swing the legs: Control the movement by consciously engaging your glutes and hamstrings to lift and lower your legs smoothly, rather than jerking them up.
- ×Letting the hips slide forward on the ball: Keep your hips anchored firmly on the stability ball by engaging your core and maintaining a stable upper body position.
Related Exercises
Squat mobility Complex
Improve hip, knee, and ankle mobility with this bodyweight squat complex. Flow through deep squats, lunges, and single-leg variations to enhance
Exercise Ball Seated Hamstring Stretch
Gently stretch your hamstrings with this seated exercise ball stretch. Improve flexibility and reduce tightness in the back of your thighs safely and
Exercise Ball Wall Squat
Master the Exercise Ball Wall Squat to strengthen your glutes, quads, and core. This exercise provides back support, ideal for improving squat form and
Exercise Ball Leg Curl
Strengthen your hamstrings and glutes with the Exercise Ball Leg Curl. Lie on your back, feet on a stability ball, then curl the ball towards your body
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Reverse Hyper extension (on stability ball) in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free