Reverse Hyper-extension (on stability ball)

Reverse Hyper-extension (on stability ball)

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Push

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 significantly involved. Also see Reverse Hyper-extension performed with exercise ball on bench.

Easier

Keep knees bent to make exercise easier. Also consider regular hyper-extensions or other bodyweight glute exercises.

Harder

Exercise can be made more challenging with additional weight. Some individuals may be able to articulate both through the hips and through the lower back (i.e. lumbar spine), in which case Erector Spinae also becomes synergist.


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