10 Best Reverse Hyper Extension (On Stability Ball) Alternatives for Home or Gym

The Reverse Hyper Extension (On Stability Ball) is done lying face down with a stability ball. Ranked closest by our scoring: the Reverse Hyper On Flat Bench, the Single Leg Bridge With Outstretched Leg and the Glute Bridge Two Legs On Bench.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Reverse Hyper Extension (On Stability Ball)

Reverse Hyper Extension (On Stability Ball)Play demonstration
Primary muscle
Glutes
Equipment
Stability-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Reverse Hyper Extension (On Stability Ball)
  1. Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
  2. Place your hands on the ground in front of you for stability.
  3. Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Reverse Hyper Extension (On Stability Ball) alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Reverse Hyper Extension (On Stability Ball) Alternatives

10 substitutes, ranked by how closely each one matches the Reverse Hyper Extension (On Stability Ball) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Reverse Hyper On Flat BenchPlay demonstration

    1. Reverse Hyper On Flat Bench

    84% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying face down, the same as the Reverse Hyper Extension (On Stability Ball)
  2. Single Leg Bridge With Outstretched LegPlay demonstration

    2. Single Leg Bridge With Outstretched Leg

    80% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier single-leg version that still works the glutes.

    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying on your back, not lying face down
  3. Glute Bridge Two Legs On BenchPlay demonstration

    3. Glute Bridge Two Legs On Bench

    75% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Reverse Hyper Extension (On Stability Ball)
  4. Rear Decline BridgePlay demonstration

    4. Rear Decline Bridge

    74% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying on your back, not lying face down
  5. Reverse Plank With Leg LiftPlay demonstration

    5. Reverse Plank With Leg Lift

    73% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: inverted, not lying face down
  6. Bench Hip ExtensionPlay demonstration

    6. Bench Hip Extension

    73% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Reverse Hyper Extension (On Stability Ball)
  7. Butt Lift (Bridge)

    7. Butt Lift (Bridge)

    73% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying on your back, not lying face down
  8. Pelvic Tilt Into BridgePlay demonstration

    8. Pelvic Tilt Into Bridge

    72% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying on your back, not lying face down
  9. Low Glute Bridge On FloorPlay demonstration

    9. Low Glute Bridge On Floor

    72% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Hyper Extension (On Stability Ball)
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying on your back, not lying face down
  10. Inverse Leg Curl (Bench Support)Play demonstration

    10. Inverse Leg Curl (Bench Support)

    72% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, the same as the Reverse Hyper Extension (On Stability Ball)
    • Body position: lying face down, the same as the Reverse Hyper Extension (On Stability Ball)

Why You Might Need a Reverse Hyper Extension (On Stability Ball) Alternative

You might substitute the stability-ball reverse hyper for several reasons: lack of equipment, low-back pain, or the need for progressive loading. The stability-ball version reduces lumbar shear but offers limited overload; loaded hip thrusts and RDLs let you increase resistance while preserving hip-dominant mechanics. For low-back issues, choose supine bridges or bench-supported reverse hypers to limit spine loading and emphasize glute contraction. Technique cue: maintain a neutral spine and initiate movement from the hips so the gluteus maximus and hamstrings, not the lumbar extensors, carry most of the load.

Reverse Hyper Extension (On Stability Ball) FAQ

What muscles does Reverse Hyper Extension (on Stability Ball) work?

The move primarily targets the gluteus maximus and engages the hamstrings as hip extensors; the erector spinae act isometrically to stabilize the lumbar spine. Cue: extend through the hips while keeping the ribs stacked over the pelvis to bias glute activation and limit lumbar loading.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology