How To Perform: Reverse Hyperextension Over A Exercise Ball

Reverse Hyperextension - When it comes to posterior chain development, the collective name for your hamstrings, glutes, and lower back. The reverse hyperextension is a perfect exercise - The key is to allow for full hip flexion and extension while the torso and lower back (lumbar spine) stay neutral. In doing so, you allow the glutes and hamstrings muscles to become isolated.
Step 1) Lay with your hips on the ball. Use your hands for support as shown in the first picture. Your legs should be straight and feet should be on the floor.
Step 2) Raise your legs and contract the glutes.
Step 3) Hold for 1-2 seconds, then slowly return to the starting position.
ℹ️Muscles targetedℹ️
Hamstrings 🦵
The hamstrings are active during this movement and help to extend the hip under load. In addition, the lifter must forcefully resisted knee extension (rather, knee hyperextension) under load, furthering the isometric strength of the hamstrings.
Gluteals 🍑
The gluteals (glutes) are highly active in this movement and work to extend the hips to bring the legs and loads upwards (away from the floor). This exercise is ideal for increasing glute strength and activation.
Spinal Erectors 🧘‍♂️
The spinal erectors (lumbar spine) work isometrically to keep the lifter in a stable position during this movement.
Benefits of the hyper extension: 🤔👀
Increases the power hip extension - the main movement in reverse hypers is hip extension. Hip extension is a fundamental movement pattern. Running, jumping, and kicking all feature hip extension. If you are an athlete in any sport, increasing hip extension power will be very beneficial. Stronger hip extension will also improve your squat and deadlift performance.

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