Reverse Hyper Extension (on Stability Ball)
The point of Reverse Hyper Extension (on Stability Ball) is control through the whole range; straightforward equipment demands is how it gets there.
How to do 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.
Reverse Hyper Extension (on Stability Ball) Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Reverse Hyper Extension (on Stability Ball) Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Reverse Hyper Extension (on Stability Ball)
Swap Reverse Hyper Extension (on Stability Ball) For
Reverse Hyper Extension (on Stability Ball) — Frequently Asked Questions
How do you 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. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Reverse Hyper Extension (on Stability Ball) work?
The Reverse Hyper Extension (on Stability Ball) primarily targets the glutes. It is classified as a legs exercise and is performed with stability Ball.
How many sets and reps of the Reverse Hyper Extension (on Stability Ball) should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Reverse Hyper Extension (on Stability Ball) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Reverse Hyper Extension (on Stability Ball)?
Try the Dumbbell Single Leg Squat, Barbell Stiff Leg Good Morning or the Kettlebell Front Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
