Reverse Hyper Extension (On Stability Ball)

Setup

1. 01Drape your torso and hips over a stability ball with hands on the floor in front.
2. 02Walk the hands forward until the hips rest on top of the ball and the toes touch the floor lightly.
3. 03Keep the legs together and mostly straight.
4. 04Brace the trunk so the ball does not wobble.

Execution

1. 01Squeeze the glutes and raise both legs behind you.
2. 02Lift until the legs are in line with the torso, no higher.
3. 03Pause briefly at the top with a deliberate glute squeeze.
4. 04Lower the legs under control until the toes lightly tap the floor.

Checkpoints

• -The lift stops at body line; the lower back does not crank into hyperextension.
• -The ball stays quiet under the hips; the arms only balance.
• -Legs stay straight or in a slight fixed knee bend the whole set.
• -The lowering phase is as controlled as the lift.

Common mistakes

• -Swinging the legs up with momentum.
• -Arching the lower back hard past neutral at the top.
• -Letting the ball roll around because the trunk is loose.
• -Positioning the ball under the stomach so the range is tiny.