How to do the Reverse Hyper Extension (on Stability Ball)
Reverse Hyper Extension (on Stability Ball) is a beginner single-joint isolation pushing exercise targeting the Glutes in the Upper Legs region. Performed using stability ball, it falls under the balance category. Secondary muscles engaged include Hamstrings and Lower Back.
Reverse Hyper Extension (on Stability Ball) demonstration · © GymiaFit
Reverse Hyper Extension (on Stability Ball) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Reverse Hyper Extension (on Stability Ball) step by step
- 1Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
- 2Place your hands on the ground in front of you for stability.
- 3Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Reverse Hyper Extension (on Stability Ball) — questions
What muscles does the Reverse Hyper Extension (on Stability Ball) work?
The Reverse Hyper Extension (on Stability Ball) primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Reverse Hyper Extension (on Stability Ball)?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Reverse Hyper Extension (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Reverse Hyper Extension (on Stability Ball)?
Exercise Ball Hip Flexor Stretch, Exercise Ball One Leg Prone Lower Body Rotation, Band Bent-over Hip Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Reverse Hyper Extension (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.