Stability Ball Hip Thrust
10 reps
Rest your upper back on the ball and drive your hips to full extension.
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GLUTES
Stability Ball Hip Thrust
The stability ball hip thrust performs the hip thrust with your upper back resting on an exercise ball. The unstable surface forces extra glute and core engagement while the raised position lets your hips travel through a larger range. It's a step up in difficulty from a floor-based hip thrust.
How to do it
- 1
Position yourself so only your upper back rests on the stability ball, feet flat on the floor about shoulder-width apart.
- 2
Squeeze your glutes and hamstrings and drive through your heels to lift your hips.
- 3
Raise until your hips align with your knees and shoulders, then hold briefly.
- 4
Lower your hips back down slowly while keeping tension in your glutes.
- 5
Keep your back in contact with the ball and your core braced for balance throughout.
- 6
Focus the effort in your glutes, not your lower back, and avoid overextending.