How to do Medicine Ball Hip Thrusts

Authored by Fitbod

About Medicine Ball Hip Thrusts

Sets Logged
106,437
Popularity Rank
442nd
Difficulty
Beginner
Glutes Strength
99 mSCORE 3rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a weighted variation on the more standard Hit Thrust. By holding a medicine ball 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.

  1. Position yourself on the ground with your heels roughly 6 inches away from your glutes.
  2. Grasp a medicine ball with both hands and position it in front of your hips.
  3. Contract your glutes and hamstrings to drive your heels into the ground in order to raise your hips.
  4. Hold this position for a moment once your hips are inline with your knees and shoulders.
  5. Slowly allow your hips to return to the starting position while maintaining tension in your glutes and hamstrings.
  6. You should feel this exercise primarily in your glutes and hamstrings, not your lower back.

Performance Tips

  • Foot Placement

    Foot placement is critical to getting good muscle activation with this exercise, however it isn't always exactly the same for each person, or even each attempt. Play around with where you're placing your feet, and try to find the position that helps you get the best glute activation.

Common 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.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight