How to do a Balance Trainer Reverse Hyperextension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Reverse Hyperextension
Target muscles worked
Instructions for Proper Form
Balance Trainer Reverse Hyperextension is a variation on the more common Reverse Hyperextension. Like other variations, this is a compound exercise that primarily targets your glutes and lower back. The use of a Balance Trainer can make this exercise more comfortable and accessible for some people, as well as add more instability to the movement which can help with muscle activation.
- Place your hips on top of the Balance Trainer and position your elbows underneath your shoulders on the ground for stability with your toes resting on the ground hip width apart. Flex your glutes to extend your hips and raise your toes and legs up off the ground keeping your legs straight. Controllably return to the starting position.
Common Form Mistakes
Over Extending
Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.
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Alternatives & Variations to Balance Trainer Reverse Hyperextension
1. Single Leg Kickback
86.2 mSCORESWAPPED 54 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
2. Cable Hip Extension
89.9 mSCORESWAPPED 50 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
3. Glute Kickback Machine
94.6 mSCORESWAPPED 47 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
4. Hip Thrust
97 mSCORESWAPPED 44 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
5. Barbell Hip Thrust
95.2 mSCORESWAPPED 40 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
6. Cable Pull Through
89.6 mSCORESWAPPED 36 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.