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All exercises

Reverse hyper extension (on stability ball)

Intermediate

Reverse hyper extension (on stability ball) is a compound exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Other
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
  2. 2Place your hands on the ground in front of you for stability.
  3. 3Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
  4. 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Reverse hyper on flat benchBodyweight
  • Cable pull through (with rope)Cable
  • Bench hip extensionBodyweight
  • Swimmer kicksBodyweight
  • Band bent-over hip extensionResistance band
  • Band pull throughResistance band

Easier variations

  • Bench hip extensionBodyweight
  • Reverse hyper on flat benchBodyweight
  • Lever hip extensionMachine
  • Band bent-over hip extensionResistance band
Logged today · 1 min restReverse hyper extension (on stability ball)

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