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Upper Legs · Band
Resistance Band Reverse Hyper With Stability Ball on Flat Bench
Resistance Band Reverse Hyper With Stability Ball on Flat Bench is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings and abdominals assisting. It needs a band and a bench. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Lower Back · Erector Spinae
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Abdominals · Rectus Abdominis
How to do Resistance Band Reverse Hyper With Stability Ball on Flat Bench
- 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.
Form tips
- Keep a firm grip on the sides of the bench to maintain stability.
- Focus on lifting with your glutes and not using momentum.
- Maintain a steady breathing rhythm, exhaling as you lift and inhaling as you lower your legs.
Resistance Band Reverse Hyper With Stability Ball on Flat Bench alternatives
More glutes exercises
Resistance Band Reverse Hyper With Stability Ball on Flat Bench FAQ
What muscles does Resistance Band Reverse Hyper With Stability Ball on Flat Bench work?
Resistance Band Reverse Hyper With Stability Ball on Flat Bench mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Erector Spinae). The hamstrings and abdominals work as secondary muscles.
What equipment do you need for Resistance Band Reverse Hyper With Stability Ball on Flat Bench?
You need a band and a bench.
How many sets and reps of Resistance Band Reverse Hyper With Stability Ball on Flat Bench should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Reverse Hyper With Stability Ball on Flat Bench good for beginners?
Yes. Resistance Band Reverse Hyper With Stability Ball on Flat Bench is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Reverse Hyper With Stability Ball on Flat Bench burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Resistance Band Reverse Hyper With Stability Ball on Flat Bench?
Other exercises for the glutes include Kettlebell Hip Thrusts With Bench, Reverse Plank, Barbell Feet Elevated Glute Bridge and Dumbbell Staggered Glute Bridge.
For developers
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