How to do Balance Trainer Balance Bar Hip Thrusters
Reviewed by Jim Parker, CPT, B.A. Kinesiology
BOSU® Balance Trainer
PVC Pipe
Workouts with Balance Trainer Balance Bar Hip Thrusters
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound bodyweight exercise that primarily targets the glutes. The use of a Balance Trainer adds some instability to the movement, which can help improve muscle activation, while also making the exercise a bit more comfortable. This is a great variation for anyone looking to add some variety to their Hip Thrusts.
- Sit on the floor in front of the Balance Trainer with knees bent and feet flat on the floor. Place the Balance Bar across the hips and lean back against the dome so the shoulders and head are supported. Press the hips up to a bridge position and pause at the top of the motion. Slowly lower the hips back to the start position on the floor. Keep the core braced and avoid arching the lower back at the top of the motion.
Common Form Mistakes
Over Extending
Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Balance Bar Hip Thrusters
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 111 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
2. Glute Kickback Machine
94.6 mSCORESWAPPED 66 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
3. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 56 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
4. Cable Hip Extension
89.9 mSCORESWAPPED 55 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
5. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 53 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.