Reverse Hyper extension (on stability ball)

Reverse Hyper extension (on stability ball): So führst du sie aus

1. 1Place a stability ball on the floor and lie face-down over it so your hips and lower abdomen rest on the center of the ball.
2. 2Walk your hands forward until the ball sits under your hips and your torso is roughly parallel to the floor, hands flat on the floor about shoulder-width apart.
3. 3Press firmly through your palms with your arms straight to anchor your upper body and stop the ball from rolling.
4. 4Let both legs hang toward the floor, feet hip-width apart and toes lightly touching the ground — this is your starting position.
5. 5Brace your core and squeeze your glutes to raise both legs together, knees almost straight, until they are level with your torso and roughly parallel to the floor.
6. 6Hold for one second at the top with the glutes and erector spinae tight, keeping your ribs down rather than arching further into the lower back.
7. 7Lower your legs under control over two to three seconds until your toes touch the floor again.
8. 8Reset your brace and repeat, then finish the set by walking your hands back and stepping off the ball.

Technik-Tipps

• Start each rep by squeezing your glutes rather than pulling with your lower back — leading with the hips keeps the glutes and erector spinae sharing the work.
• Keep your core braced from start to finish so the load stays spread across the posterior chain instead of collecting in the lumbar spine.
• Use a deliberate tempo — about two seconds up, a one-second hold, two to three seconds down — to keep tension on the muscles and momentum out of the rep.
• Drive your hands into the floor throughout the set; the moment the ball rolls you lose your base of support and the hips drop out of position.
• Train it with bodyweight until you can hit every rep with clean form, then add light ankle weights before chasing higher reps.

Häufige Fehler

• Raising the legs well above parallel — hyperextending the lumbar spine at the top hands the load to the passive joints and ligaments of the lower back instead of the glutes.
• Swinging the legs up with momentum — a jerky rep cuts time under tension for the erector spinae and gluteus maximus and increases strain risk at the bottom.
• Letting the hips slide forward off the ball mid-set — the lever arm changes, the target muscles are unloaded, and the whole position gets unstable.
• Holding your breath through the set — this spikes intra-abdominal pressure and can leave you dizzy face-down; exhale as the legs rise and inhale as they lower.
• Resting the chest on the ball instead of the hips — a high ball position shortens the available hip extension and cuts glute and erector activation.

Häufig gestellte Fragen