Swiss Ball Hyperextension
Swiss Ball Hyperextension is a lower back strengthening exercise that also targets the glutes and hamstrings. Moreover, the Swiss ball also engages your core.
INTERMEDIATE
Bent-Knee Reverse Hyperextension
This can be a great exercise when looking to limit additional loading places upon a lifter''s central nervous system, lower back, or hips, as it minimizes spinal loading and may even help decompress the vertebrae in the spine.
Demonstration Video
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Target Muscles
Instructions
- Lie face down on a stable exercise bench. Grasp the edge of the bench with an underhand grip. The other end of the bench should be just above your waist so that your legs hang freely. Bend your knees and prepare your torso. This is your starting position.
- Raise your legs into the air so that your knees are in line with your hips and shoulders. Pause and slowly lower your legs back to the starting position.
Tips
- Be sure to use control during reps. Don't use thrusting and swinging.
- Do not hyperextend your lower back at the top of the rep.
- Be sure to pause at the top of the rep.
Alternative Exercises
Dumbbell Curtsy Lunges
A lower-body exercise using dumbbells to add resistance as you step diagonally behind the body, emphasizing the glutes—especially the glute medius—while improving hip stability, balance, and unilateral leg strength.
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