Reverse Hyper-extension (on stability ball)

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Reverse Hyper-extension (on stability ball)

Instructions

Preparation

Lay prone with waist on stability ball. Grasp secure anchor or bar near floor. Feet should be above floor with legs straight.

Execution

Holding firmly on anchor, extend legs upward by lifting and straightening leg as high as possible. Lower legs to original position with thighs close to stability ball. Repeat.

Comments

Since knee is initially bent significantly, hamstrings are not significanty involved. Also see Reverse Hyper-extension performed with exercies ball on bench.

Easier

Keep knees bent to make exercise easier. Also consider regular hyper-extensions or other bodyweight glute exercises.

Harder

Exercise can be made more challenging with additional weight. Some individuals may be able to articulation both through the hips and through the lower back (i.e. lumbar spine), in which case Erector Spinea also becomes synergist.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Stabilizers

Antagonist Stabilizers

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