Single-Leg Stability Ball Hip Thrust
10 reps
Upper back on the ball, extend one leg and drive your hips up.
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GLUTES
Single-Leg Stability Ball Hip Thrust
This combines a hip thrust with a stability ball and a single-leg setup. Balancing your upper back on the ball while working one leg maximizes instability, which boosts glute activation, and the elevated position widens your range of motion. It's a challenging progression for building single-leg glute strength.
How to do it
- 1
Rest your upper back on a stability ball with your feet flat on the floor.
- 2
Lift one leg off the ground while keeping your balance on the ball.
- 3
Lower your hips slightly into the starting position.
- 4
Push through your planted heel and squeeze your glutes and hamstrings to raise your hips.
- 5
Lift until your hips align with your knee and shoulders, then hold briefly at the top.
- 6
Keep your hips level and core braced throughout, then lower with control and repeat before switching legs.