Exercise-Ball Loop-Band Reverse Hyperextension
Strengthen your core & glutes with the Exercise-Ball Loop-Band Reverse Hyperextension! Improve stability & flexibility in this challenging exercise.
The Exercise-Ball Loop-Band Reverse Hyperextension mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: exercise ball and loop bands.
Required Equipment
Exercise-Ball Loop-Band Reverse Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
Exercise-Ball Loop-Band Reverse Hyperextension Variations and Alternatives
How to do the Exercise-Ball Loop-Band Reverse Hyperextension
Secure a resistance band to a fixed object near the floor at one end and have a stability ball and a flat bench ready.
Position the stability ball at the free end of the band, and lie face down on the flat bench, with your hips at the edge of the bench, such that your legs can float free.
Place your legs through the band so that it rests just above your ankles and your feet are on the stability ball.
Place your hands flat on the floor or grasp the sides of the bench for stability.
Start with your legs straight, and the resistance band slack, while maintaining a neutral spine.
Squeeze your glutes and hamstrings, lift your legs by extending your hips until they are in line with your body. The stability ball will roll slightly forward as you do this.
Pause briefly at the top of the movement, ensuring you do not arch your back excessively.
Lower your legs back down to the starting position, controlling the negative phase, and allowing the stability ball to roll back towards the bench.
Repeat for the desired number of repetitions and sets, ensuring to maintain proper form throughout all movements.
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Exercise-Ball Loop-Band Reverse Hyperextension FAQs
What muscles does the Exercise-Ball Loop-Band Reverse Hyperextension work?
The Exercise-Ball Loop-Band Reverse Hyperextension mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Exercise-Ball Loop-Band Reverse Hyperextension?
Exercise ball and loop bands.
What workout day should the Exercise-Ball Loop-Band Reverse Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Exercise-Ball Loop-Band Reverse Hyperextension variations and alternatives?
Similar exercises include the Band Reverse Crunch, Band Glute Ham Raise, Dumbbell Bench Reverse Hyperextension and Resistance-Band Assisted Nordic Hamstring Curl.
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