reverse hyperextension on a gym ball
Position your hips and lower abdomen over a gym ball, with your hands on the floor or a stable surface for support. Keep your legs straight and together, feet hovering just above the floor, and engage your core.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Biceps femoris
- Semitendinosus
- Semimembranosus
Secondary muscles
- Erector spinae
- Rectus abdominis
- Obliques
- Transverse abdominis
Target muscles
- glutes
- legs
- back
- abs
How to perform
- 1
Position your hips and lower abdomen over a gym ball, with your hands on the floor or a stable surface for support.
- 2
Keep your legs straight and together, feet hovering just above the floor, and engage your core.
- 3
Engage your glutes and hamstrings to slowly lift your legs upwards, extending your hips until your body forms a straight line from head to heels.
- 4
Hold briefly at the top, squeezing your glutes, ensuring your lower back does not excessively arch.
- 5
Slowly lower your legs back to the starting position with control, avoiding letting them drop or using momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
