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    Hyper-extension (on stability ball)

    

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Instructions Preparation Lay prone with waist on stability ball. Grasp secure anchor or bar near floor. Feet should be above floor with legs straight. Execution Holding firmly on anchor, extend legs upward by lifting and straightening leg as high as possible. Lower legs to original position with thighs close to stability ball. Repeat. Comments Since knee is initially bent significantly, hamstrings are not significanty involved. Also see Reverse Hyper-extension performed with exercies ball on bench. Easier Keep knees bent to make exercise easier. Also consider regular hyper-extensions or other bodyweight glute exercises. Hyperextension on Ball Hyperextension on apperatus Harder Exercise can be made more challenging with additional weight. Some individuals may be able to articulation both through the hips and through the lower back (i.e. lumbar spine), in which case Erector Spinea also becomes synergist. Weighted Reverse Hyper-extension Lever Reverse Hyper-extension

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Push Muscles Target Gluteus Maximus Stabilizers Erector Spinae Antagonist Stabilizers Rectus Abdominis Obliques