Glutes exercise · stability ball
Reverse Hyper Extension (on Stability Ball)
The reverse hyper extension (on stability ball) is a stability ball exercise that targets the glutes, with the hamstrings and lower back assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, lower back
- Equipment
- Stability ball
- Body part
- Upper legs
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every stability ball exercise.
