Reverse Hyperextension On Stability Ball

1. Lie face down over a stability ball with your hips resting on top and your hands placed on the floor in front of you for balance.
2. Extend your legs straight behind you with your toes lightly touching the floor.
3. Brace your core and squeeze your glutes to lift both legs up and slightly back.
4. Raise your legs until they are roughly in line with your torso, avoiding any arching in the lower back.
5. Pause briefly at the top while squeezing the glutes hard.
6. Lower your legs back down under control until your toes touch the floor again.
7. Perform 3 sets of 12 to 15 reps, keeping the motion slow and controlled throughout.

Common Mistakes

• Swinging the legs: Using momentum to fling the legs up skips the glute contraction. Slow the lift down and focus on squeezing at the top.
• Overarching the lower back: Lifting the legs too high past torso level shifts the work into the lumbar spine. Stop the lift when the legs are level with your back.
• Hands too far forward: Reaching too far out ahead makes the ball unstable. Keep your hands under your shoulders for a solid base.
• Using a ball that is too large: An oversized ball changes the hip angle and makes the exercise awkward. Choose a ball size that lets your hips rest comfortably on top.