Stability Ball Reverse Hyperextension (off a bench) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Stability ball
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Erector Spinae, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Reverse Hyperextension
Visualised Target Muscle Groups
Front
Back
How to: Stability Ball Reverse Hyperextension (off a bench)
- Lie face down on the bench with your hips supported and your legs hanging off the edge.
- Place a stability ball under your feet.
- Lift your legs up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your legs back down to just above the ground without touching.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the lower back during the lift.
- Using too much momentum instead of controlled movements.
- Failing to engage the core effectively.
Modifications
- Perform on a lower bench or step for reduced range of motion.
- Start with feet on the ground instead of on the stability ball.
Tips
- Ensure that the stability ball is properly inflated for support.
- Engage your core to maintain balance throughout the movement.
- Control the movement to avoid using momentum.
Stability Ball Reverse Hyperextension (off a bench) Alternatives
Tags
hips
glutes
strength
stability ball
back
hypertension
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