TETSUReverse Hyper Extension (On Stability Ball)
The Reverse Hyper Extension (On Stability Ball) is a stability ball exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Reverse Hyper Extension (On Stability Ball)
- 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.
Common questions
What muscles does the Reverse Hyper Extension (On Stability Ball) work?
The Reverse Hyper Extension (On Stability Ball) primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Reverse Hyper Extension (On Stability Ball)?
You need a stability ball to perform the Reverse Hyper Extension (On Stability Ball).
How many sets and reps of the Reverse Hyper Extension (On Stability Ball) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Reverse Hyper Extension (On Stability Ball) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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