How to do a Stability Ball Hip Thrust

Authored by Fitbod

About Stability Ball Hip Thrust

Sets Logged
134,605
Popularity Rank
421st
Difficulty
Intermediate
Glutes Strength
95 mSCORE 17th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your back on a stability ball, you can add more instability to the movement, which can lead to better muscle activation. In addition, by raising your torso off the ground, you can increase your range of motion. This is a great variation for anyone looking to add a bit more of a challenge to their Hip Thrusts.

  1. Position your body such that only your upper back is supported by the stability ball. Place your feet flat on the ground roughly shoulder-width apart.
  2. Contract your glutes and hamstrings to raise your hips while driving your heels into the floor.
  3. Tense your glutes and hamstrings and hold this position for a moment once your hips are in line with your knees and shoulders.
  4. Slowly allow your hips to descend back into the starting position while maintaining tension in your glutes and hamstrings.
  5. Maintain good posture by keeping your back in contact with the stability ball and keeping your core engaged for stability.
  6. You should feel the tension in your glutes and hamstrings, not your lower back.

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
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

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