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Dumbbell Pullover Hip Extension on Exercise Ball

Dumbbell Pullover Hip Extension on Exercise Ball

The Dumbbell Pullover Hip Extension on Exercise Ball is a compound exercise that targets several major muscle groups including the chest, back, glutes, and hamstrings. It is a challenging and effective exercise that can be performed at home or in the gym, requiring only a dumbbell and an exercise ball. To perform this exercise, start by lying on an exercise ball with your upper back resting on the ball and your feet firmly planted on the ground. Hold a dumbbell with both hands, extending it above your chest with your elbows slightly bent. This is your starting position. Engage your core and slowly lower the dumbbell backward behind your head while simultaneously extending your hips upward, pushing through your heels. Be sure to keep your arms straight and maintain control throughout the movement. Pause briefly at the bottom position, feeling a stretch in your chest and shoulders. To complete the exercise, return to the starting position by contracting your glutes and pulling the dumbbell back up while lowering your hips back down to the ground. Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the movement. The Dumbbell Pullover Hip Extension on Exercise Ball is a versatile exercise that can help improve overall upper body and lower body strength, stability, and mobility. It can be incorporated into a full-body workout routine or used as a standalone exercise to target specific muscle groups. Add this exercise to your fitness routine to challenge your core and build functional strength.


  • Lie faceup on an exercise ball, with your head and upper back supported and your knees bent at a 90-degree angle.
  • Hold a dumbbell in both hands and extend your arms straight above your chest, keeping a slight bend in your elbows.
  • Lower the dumbbell overhead slowly and with control, while simultaneously lowering your hips towards the floor.
  • Pause for a moment when your arms are parallel to the floor and your hips are fully extended, forming a straight line from your torso to your knees.
  • Engage your glutes and hamstrings to reverse the movement, bringing your hips back up to the starting position as you raise the dumbbell back up overhead.
  • Repeat for the desired number of repetitions, maintaining a controlled and fluid motion throughout the exercise.

Tips & Tricks

  • Use a weight that challenges your muscles but allows you to maintain proper form.
  • Engage your core and keep your back straight throughout the movement.
  • Focus on squeezing your glutes at the top of the hip extension.
  • Control the movement and avoid swinging or using momentum.
  • Inhale as you lower the dumbbell and exhale as you extend your hips.
  • Start with a lighter weight and gradually increase as you get stronger and more comfortable with the movement.
  • Pay attention to your breathing and maintain a consistent rhythm.
  • Use a stability ball that is the appropriate size for your height and weight.
  • Avoid hyperextending your lower back at the top of the exercise.
  • If you're a beginner, consider starting with a bodyweight version of this exercise before progressing to using dumbbells.

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