---
title: "Resistance Band Reverse Hyper with Stability Ball on Flat Bench"
description: "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."
locale: en
slug: resistance-band-reverse-hyper-with-stability-ball-on-flat-bench
url: "https://hi.fitness/exercises/resistance-band-reverse-hyper-with-stability-ball-on-flat-bench"
primaryMuscle: "Glutes"
secondaryMuscles: ["Core","Hamstrings","Lats","Lower Back"]
equipment: ["Resistance band","Bench","Stability ball"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/c7d70777-resistance-band-reverse-hyper-with-stability-ball-on-flat-bench.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# 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.

## How to do it

1. 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.
2. Grip the sides of the bench for stability and ensure the stability ball is secure between your feet.
3. Engage your core and glutes, then lift your legs upward, squeezing your glutes and keeping your legs straight.
4. 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.

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