Reverse Hyper extension (on stability ball) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Stability ball
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Reverse Hyperextension on Stability Ball
How to: Reverse Hyper extension (on stability ball)
- Start by lying face down on a stability ball with your hips resting on the ball.
- Place your hands on the floor or anchor them beside you for stability.
- Engage your core and glutes as you lift your legs behind you in a controlled manner.
- Lift until your body forms a straight line from head to toe and pause briefly.
- Lower your legs back down with control and repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back during the lift.
- Not maintaining a neutral spine.
- Using too much weight or resistance.
Modifications
- Perform with both feet on the ground for reduced difficulty.
- Use a smaller stability ball for easier control.
Tips
- Engage your core throughout the movement.
- Maintain a neutral spine to avoid back strain.
- Use a stability ball that is properly inflated for optimal balance.
Reverse Hyper extension (on stability ball) Alternatives
Tags
hips
glutes
strength
stability ball
exercise
core