Glutes · Stability ball · Intermediate

How to do 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.

Reverse Hyper Extension (On Stability Ball) demonstration

Primary muscle: Glutes
Also works: Hamstrings and Lower back
Equipment: Stability ball
Level: Intermediate
Category: Legs

How to do Reverse Hyper Extension (On Stability Ball), step by step

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

Muscles worked

Reverse Hyper Extension (On Stability Ball) works your glutes as the main mover, with help from your hamstrings and lower back.

Track Reverse Hyper Extension (On Stability Ball) in SPLYT

Reverse Hyper Extension (On Stability Ball) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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