Stability Ball Reverse Hyperextension

Glutes, Hamstrings, Lower BackSwiss Ball

A reverse hyper on a stability ball that strengthens the glutes, hamstrings, and spinal erectors. The unstable surface engages deep core stabilizers without putting heavy compression on your lower back.

How to do it

1Lie stomach down over a stability ball with your hips supported, placing your hands on the floor for stability. hostilities

2Keep your legs extended or slightly soft, keeping your spine neutral.

3Drive through your glutes and hamstrings to lift your legs until they form a straight line with your torso.

4Pause at the top for a second, avoiding any hyperextension in your lower back.

5Slowly lower your legs back to the starting position while staying balanced on the ball.

Common mistakes

Overarching your lower back at the top, putting unwanted stress on your lumbar spine.

Swinging your legs up with momentum instead of pulling with your glutes. hostilities

Losing balance due to weak hand placement or improper placement over the ball.

Breathing

Exhale as you raise your legs up, and inhale as you smoothly lower them back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.