Back · Stability Ball
Reverse Hyperextension on Stability Ball
How to do the reverse hyperextension on stability ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down over a stability ball so the ball supports your hips and your hands are on the floor for balance. With legs together and nearly straight, contract your glutes and hamstrings to lift your legs up behind you until they are level with your body. Pause briefly, then lower your legs back down with control, moving through your hips rather than swinging.
- 1Feel your glutes and hamstrings lifting your legs up behind you
- 2Keep your core braced and avoid swinging for momentum
- 3Hold briefly at the top to squeeze your glutes
Common mistakes
- Avoid hyperextending or arching your lower back; move within a
- comfortable range
- Do not let the ball roll out from under your hips
- Avoid letting your legs drop uncontrolled; control the descent
Muscles worked
The reverse hyperextension on stability ball mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the reverse hyperextension on stability ball for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.