How to do a Single-Leg Stability Ball Hip Thrust

Authored by Fitbod

About Single-Leg Stability Ball Hip Thrust

Sets Logged
118,164
Popularity Rank
436th
Difficulty
Intermediate
Glutes Strength
92 mSCORE 28th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound, bodyweight movement that primarily targets your glutes. By placing your back on a stability ball, you add some instability to the movement, which can lead to better muscle activation. In addition by raising your upper body off the ground, you can slightly increase your range of motion.

  1. Position your body such that your upper back is supported by the stability ball, and place your feet flat on the floor.
  2. Raise one leg off the ground. Ensure you maintain balance on the stability ball.
  3. Slowly allow your body to descend into the starting position.
  4. Contract your glutes and hamstrings while driving your heel into the ground to raise your hips up.
  5. Raise your hips until they are in line with your knees and shoulders.
  6. Tense your glutes and hamstrings and hold this position for a movement at the top of the movement.
  7. Maintain good posture by keeping your core engaged for stability and your upper back in contact with the stability ball. Keep your hips level throughout this exercise.
  8. You should feel this exercise in your glutes and hamstrings.

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
    3
    sets
    3
    reps
    1 Set Max
    3
    reps
  • intermediate
    4
    sets
    4
    reps
    5
    reps
  • advanced
    4
    sets
    5
    reps
    6
    reps

Enter your stats to calculate your Reps & Weight