Stability Ball Reverse Hyperextension (Off a Bench)
The reverse hyperextension with the belly on a stability ball resting on a flat bench, hands gripping the bench; the height lets the legs hang lower and travel farther than on the floor.
How to do it
Setup
Belly over a ball set on a flat bench, hands gripping the bench's end, legs straight and hanging behind.
Steps
- Raise both legs behind you to hip height, knees straight.
- Hold the legs up a beat with the glutes tight.
- Lower the legs slowly while the hands keep the ball steady.
Common mistakes
Ball shifting on the bench: grip hard and move slowly; stop if it rolls. Swinging the legs up: the glutes lift them, not momentum. Lifting past the torso line: stop at level.
Breathing
Exhale as the legs rise, inhale on the way down.
