Stability Ball Frog Reverse Hyperextension

Instructions for proper form

1. Start by lying face down on the stability ball, making sure your hips and pelvis are resting securely on the ball. Your legs should be extended behind you with feet hip-width apart, toes pointed. 2. Engage your core muscles to prevent your back from sagging. 3. Keeping your legs straight, lift both legs up towards the ceiling, focusing on squeezing your glutes at the top of the movement. 4. Lower your legs back down in a controlled manner without letting them touch the ground. Repeat for the desired number of repetitions while maintaining proper form.

Common mistakes to avoid

1. Letting your back sag, which can lead to strain on your lower back. 2. Lifting legs too high, which can cause your hips to rotate and diminish the engagement of the glutes. 3. Not controlling the descent of your legs, which may reduce the effectiveness of the exercise.

Benefits

Specific benefits of the exercise

This exercise specifically isolates the gluteus maximus, helping to enhance strength, muscular endurance, and definition in the glute area.

Expected results and timeframe

Consistent execution of this exercise, combined with a balanced workout routine, can result in visible improvements in glute muscle tone and strength within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to target their glute muscles safely and effectively, particularly those seeking to improve their lower body strength without heavy weights.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the gluteus maximus can significantly improve lower body strength and stability. Engaging in targeted glute training may also contribute to improved posture and reduced risk of injury.

Variations

Beginner modifications

If using a stability ball is too difficult, beginners may perform the exercise on a mat without the ball (lying prone) while lifting only one leg at a time to build initial strength.

Advanced progressions

To progress from this exercise, add resistance by strapping ankle weights during the movement or incorporating a yoga strap around your feet to increase resistance as you lift.

Integrations

Complementary exercises

Incorporate exercises such as glute bridges, lunges, and hip thrusts to complement the stability ball frog reverse hyperextension for more comprehensive glute development.

Super set recommendations

Pair this exercise with leg curls or squats to maximize lower body workout efficiency and get an intensified glute session.

Sample workout routines

A simple workout could include: – Warm-up for 5-10 minutes – Stability Ball Frog Reverse Hyperextensions: 3 sets of 10-15 reps – Bodyweight Squats: 3 sets of 10-15 reps – Glute Bridges: 3 sets of 10-15 reps – Cool down with stretching.

Exercise combinations

Combine this exercise with other glute isolation movements like cable kickbacks or donkey kicks for a more focused glute-training session.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout, after your main warm-up but before more compound movements for the lower body.