# Stability Ball Reverse Hyperextension

URL: https://heatsy.app/ex/stability-ball-reverse-hyperextension

Also known as: Stability Ball Reverse Back Extension, Swiss Ball Reverse Hyperextension, Exercise Ball Reverse Hyperextension, Ball Reverse Hyper, Stability Ball Reverse Hyper

Body region: Glutes, Back

## Muscles

- Main: Erector Spinae, Gluteus Maximus
- Helps: Multifidus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Latissimus Dorsi, Rectus Abdominis, Transversus Abdominis

## Equipment

- Stability Ball

## Technique

1. Lie face down with your hips over the middle of a stability ball and hands on the floor.
2. Squeeze your legs together and let them hang down toward the floor.
3. Lift both legs until they are in line with your torso.
4. Squeeze the glutes at the top, then lower slowly.

### Cues

- Keep the hips heavy on the ball.
- Lift only to body level and avoid extra arch.
- Move slowly and avoid swinging the legs.

### Common mistakes

- Swinging the legs with momentum.
- Lifting the legs higher than the torso and hyperextending the lower back.
- Letting the ball roll away.

## Alternatives

- [Back Extension](https://heatsy.app/ex/back-extension)
- [Stability Ball Back Extension](https://heatsy.app/ex/stability-ball-back-extension)