Resistance Band Reverse Hyper with Stability Ball on Flat Bench
Description
The resistance band reverse hyper with stability ball on flat bench is a posterior chain drill that uses a stability ball as the support for the hips while a resistance band loaded around the ankles adds resistance during the hyperextension.
Muscle Group
Equipment Required
Resistance Band Reverse Hyper with Stability Ball on Flat Bench Instructions
- Place a stability ball on top of a flat bench.
- Lie face down with the hips supported on the ball.
- Loop a resistance band around both ankles.
- Anchor the band end to a low fixed point in front.
- Hold the bench for stability.
- Brace the core and keep the back flat.
- Lift both legs back behind the body against the band.
- Squeeze the glutes hard at the top then return with control.
Resistance Band Reverse Hyper with Stability Ball on Flat Bench Form & Visual
Resistance Band Reverse Hyper with Stability Ball on Flat Bench Benefits
- Builds the glutes and hamstrings.
- Trains the lower back.
- Band tension grows through the lift.
- Useful posterior chain accessory.
- Joint friendly drill.
Resistance Band Reverse Hyper with Stability Ball on Flat Bench Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Resistance Band Reverse Hyper with Stability Ball on Flat Bench Variations & Alternatives
- Reverse Hyperextension
- Glute Kickback
- Romanian Deadlift
- Hip Thrust
