Stability Ball Reverse Hyperextension
Also known as: reverse hyper
- Primary muscleGlutes
- EquipmentStability Ball
- DifficultyIntermediate
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Hips draped over a ball instead of a bench add a wobble the trunk has to cancel while the legs lift behind you, and the ball's curve lets the legs start from a deeper hang. Hands stay planted on the floor for balance, so expect the first sets to be about steadiness as much as the glutes.
How to do the Stability Ball Reverse Hyperextension
- 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.
Tip: Tuck the pelvis slightly and keep the ribs down so the glute, not the lower back, gets the squeeze.
Muscles worked
Primary
Glutes · Legs
The glutes drive the leg or hips back and finish the rep, and you should feel a hard squeeze in the working side at the top.
Secondary
- Hamstrings — The hamstrings assist the glutes in extending the hip and get a good stretch on pull-throughs.
- Spine — The lower back holds a neutral position so the movement comes from the hip and not from arching.
Common mistakes
- Arching to get higher — the range ends when the hip is fully extended, not when the spine bends; stop at the point where the glute is squeezed and go no further.
- Rushing the reps — most hip extensions are a squeeze exercise; pause at the top for a count unless the variation is meant to be rhythmic.
- Kicking instead of extending — on kickbacks keep the knee bent at a fixed angle so the glute drives the hip back; if the leg straightens as you lift, it has turned into a leg kick.
- Pull-throughs with a vertical torso — on a cable pull-through you need to hinge far forward with the hips back so the cable stretches the glutes before they fire.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip extensions are accessory glute work for after squats, deadlifts or hip thrusts. Cable pull-throughs superset well with cable rows on the same stack, and kickbacks with abduction work.
Variations and alternatives
Similar exercises
Without stability ball
Frequently asked questions
What muscles does the Stability Ball Reverse Hyperextension work?
The Stability Ball Reverse Hyperextension primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Stability Ball Reverse Hyperextension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stability Ball Reverse Hyperextension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Stability Ball Reverse Hyperextension?
If you cannot do the Stability Ball Reverse Hyperextension, try the Bench Reverse Hyperextension, the Cable Pull Through or the Bench Hip Extension. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stability Ball Reverse Hyperextension, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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