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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Glutes
- Equipment
- Resistance bands
Resistance Band Reverse Hyper With Stability Ball on Flat Bench
4 steps Updated 29/08/2026
Resistance Band Reverse Hyper With Stability Ball on Flat Bench is a resistance exercise targeting Glutes (gluteus maximus, gluteus mideus), Lower Back (Erector Spinae) using Resistance Band.
Step by step
How to perform it
- Place a flat bench in front of you and lie face down on the bench with your hips on the edge and your legs extended straight behind you. Place a loop resistance band around your thighs, just above your knees, and a stability ball between your feet.
- Grip the sides of the bench for stability and ensure the stability ball is secure between your feet.
- Engage your core and glutes, then lift your legs upward, squeezing your glutes and keeping your legs straight.
- Slowly lower your legs back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
45 Degree Hyperextension (Arms in Front of Chest)
45 Degree Hyperextension Arms to Chest
Alternate Superman
Around the World Superman Hold
Last updated: 29/08/2026
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Resistance Band Reverse Hyper With Stability Ball on Flat Bench
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