Reverse Hyperextension (On Exercise Ball) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Exercise Ball
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Reverse HyperExtension on an exercise ball is a glute-focused exercise that also engages the hamstrings and lower back. Using the exercise ball for support, you position your hips on the ball while your upper body rests on the floor or remains stable, and your legs hang down. From this position, you lift your legs backward and upward in a controlled motion, squeezing the glutes at the top, then slowly lower them back down. This exercise strengthens the glutes, improves hip extension, and enhances lower back stability, while the ball adds an element of core engagement and balance. It is a convenient alternative to the traditional Reverse Hyper machine, requiring only an exercise ball.
How to Perform
Place an exercise ball on the floor and position yourself face down on it, so your hips rest comfortably on the top of the ball while your torso and chest remain supported either by the floor or hovering slightly above it.
Extend your arms forward or place your hands lightly on the floor for balance, keeping your neck neutral and gaze down.
Allow your legs to hang naturally downward behind you, creating a slight hip flexion at the start.
Engage your glutes and hamstrings, then lift your legs upward and backward in a controlled motion, keeping your knees slightly bent if needed.
Raise your legs until they are approximately in line with your torso, squeezing your glutes at the top of the movement.
Slowly lower your legs back to the starting position, maintaining control and avoiding any swinging or jerking.
Repeat for the desired number of repetitions, focusing on slow, deliberate movements to maximize glute activation and minimize strain on the lower back.
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Tips
Prioritize glute activation by keeping your upper back slightly flexed and focusing on hip extension until your body forms a straight line.
Avoid overarching your spine unless your goal is lower back (erector) activation; keep movement controlled and targeted.
Pause briefly at the top of the movement to maximize glute contraction and enhance mind-muscle connection.
If one glute feels weaker or less active, perform extra repetitions on that side using unilateral variations to balance strength and activation.
Keep legs slightly bent if needed to reduce hamstring dominance and maintain glute focus.
Control both lifting and lowering phases to prevent momentum from reducing muscle engagement.
Use your hands lightly for balance, but avoid pushing off the floor, which can shift effort away from the glutes.
Engage your core throughout the exercise to stabilize the hips on the ball and protect the lower back.
How Not to Perform
Do not use momentum or swing your legs; uncontrolled movement reduces glute activation and can strain your lower back.
Avoid overarching your lower back excessively; this shifts tension away from the glutes to the erectors and increases injury risk.
Do not let your hips slide off the ball; keep them stable to ensure proper glute engagement.
Avoid locking your knees or keeping legs completely rigid; a slight bend helps maintain focus on the glutes.
Do not lift your legs too high past the point of glute contraction; going too far can strain the lower back.
Avoid tensing your neck or lifting your head; keep a neutral spine to prevent neck strain.
Do not push off the floor with your hands; this transfers effort away from the glutes.
Avoid fast, jerky repetitions; slow, controlled movements maximize glute activation and minimize injury risk.
Do not ignore weaker glute side; perform extra volume or unilateral work if one side is underactive.
Avoid holding your breath; maintain steady breathing to support core engagement and overall stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
