Banded Reverse Hyper on a Ball

The reverse hyper trains hip extension with the torso supported and the legs moving, which is the opposite arrangement to a back extension and the reason it loads the glutes and hamstrings with almost nothing passing through the spine. Lying face down over a stability ball provides that support without a dedicated machine, and anchoring a band around the ankles supplies resistance that grows as the legs rise, peaking at the top where the glutes finish the movement. It is a favourite in rehabilitation settings for exactly that combination: real posterior chain work with minimal spinal loading. Stop when the body reaches a straight line rather than swinging the legs higher, since extra range comes from the lower back arching rather than from the hip extending any further. Anchor the band low and directly behind you so the resistance opposes the legs through the whole arc, and use a light band until the position feels stable on the ball.