How to do a Balance Trainer Reverse Hyperextension

Authored by Fitbod

About Balance Trainer Reverse Hyperextension

Sets Logged
51,650
Popularity Rank
873rd
Difficulty
Beginner
Glutes Strength
94 mSCORE 21st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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 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.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Reps & Weight