Reverse Hyperextension on Stability Ball
Strengthen glutes, hamstrings, and lower back with the stability ball reverse hyperextension. Enhance hip extension and core stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Reverse Hyperextension on Stability Ball
Frog Reverse Hyperextension (on a bench)
Hips · Body weight
Reverse Hyper on Flat Bench
Hips · Gluteus Maximus · Body weight
Lever Reverse Hyperextension (plate loaded)
Hips · Gluteus Maximus · Leverage machine
Dumbbell Reverse Hyperextension on Bench
Hips · Dumbbell
Description
A lower body exercise where the individual uses a stability ball and their own body weight to target and strengthen the lower back, hamstrings, and glutes.
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How to do Reverse Hyperextension on Stability Ball
- 01Setup
Position your torso face down on a stability ball, with your hips centered on top, and place your hands flat on the floor for support.
- 02Setup
Extend your legs straight behind you, keeping them together and off the floor, engaging your core to maintain a neutral spine.
- 03
Exhale as you squeeze your glutes and hamstrings to lift your legs towards the ceiling, keeping your knees straight but not locked.
- 04
Pause briefly at the peak of the movement, focusing on the contraction in your posterior chain, ensuring your lower back does not over-arch.
- 05
Inhale slowly as you lower your legs back to the starting position with controlled movement, resisting gravity.
- 06
Ensure your feet do not touch the floor at the bottom of the movement before initiating the next repetition.
Tips
- Focus on initiating the movement primarily with your glutes and hamstrings, rather than just lifting with your lower back.
- Maintain a strong core brace throughout the exercise to protect your lower back and prevent excessive lumbar hyperextension.
- Control both the lifting and lowering phases of the movement; avoid using momentum to swing your legs up.
- Keep your gaze neutral, looking towards the floor, to maintain proper cervical spine alignment with the rest of your spine.
Common mistakes
- Arching the lower back excessively rather than extending at the hips can put undue stress on the lumbar spine; fix this by focusing on glute contraction and limiting the range of motion.
- Using momentum to swing the legs up reduces muscle activation; fix this by performing the movement slowly and deliberately, focusing on the mind-muscle connection.
- Allowing the legs to drop quickly without control minimizes time under tension; fix this by actively resisting gravity during the eccentric (lowering) phase.
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Is Reverse Hyperextension on Stability Ball good for beginners?
Reverse Hyperextension on Stability Ball is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Reverse Hyperextension on Stability Ball?
You need Stability ball to perform Reverse Hyperextension on Stability Ball. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Reverse Hyperextension on Stability Ball?
Focus on initiating the movement primarily with your glutes and hamstrings, rather than just lifting with your lower back. Maintain a strong core brace throughout the exercise to protect your lower back and prevent excessive lumbar hyperextension. Control both the lifting and lowering phases of the movement; avoid using momentum to swing your legs up. Keep your gaze neutral, looking towards the floor, to maintain proper cervical spine alignment with the rest of your spine.
What are common mistakes when doing Reverse Hyperextension on Stability Ball?
Arching the lower back excessively rather than extending at the hips can put undue stress on the lumbar spine; fix this by focusing on glute contraction and limiting the range of motion. Using momentum to swing the legs up reduces muscle activation; fix this by performing the movement slowly and deliberately, focusing on the mind-muscle connection. Allowing the legs to drop quickly without control minimizes time under tension; fix this by actively resisting gravity during the eccentric (lowering) phase.
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Free · iPhone only · Available on the App Store