How to do a Stability Ball Hip Thrust
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Stability Ball Hip Thrust
Target muscles worked
Instructions for Proper Form
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.
- 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.
- Contract your glutes and hamstrings to raise your hips while driving your heels into the floor.
- Tense your glutes and hamstrings and hold this position for a moment once your hips are in line with your knees and shoulders.
- Slowly allow your hips to descend back into the starting position while maintaining tension in your glutes and hamstrings.
- Maintain good posture by keeping your back in contact with the stability ball and keeping your core engaged for stability.
- You should feel the tension in your glutes and hamstrings, not your lower back.
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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Alternative Exercises to Stability Ball Hip Thrust
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 556 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. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 482 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.
3. Glute Kickback Machine
94.6 mSCORESWAPPED 360 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.
- Beginner
- Glutes
- Glute Kickback Machine
4. Hip Thrust
97 mSCORESWAPPED 348 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
5. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 340 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.
6. Cable Hip Extension
89.9 mSCORESWAPPED 316 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.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
7. Kettlebell Swing American
83 mSCORESWAPPED 289 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells
8. Single Leg Kickback
86.2 mSCORESWAPPED 249 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
9. Stability Ball Hip Bridge
53.8 mSCORESWAPPED 222 TIMESThis exercise is a variation on the more common Glute Bridge. Like Glute Bridge, this exercise is performed as a hold for time, and primarily targets the glutes. The use of a Stability Ball helps to add some instability to the movement which can help improve muscle activation.
- Beginner
- Glutes
- Stability (Swiss) Ball
10. Elevated Hip Bridge
84.8 mSCORESWAPPED 216 TIMESThis 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 elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.
- Beginner
- Glutes
- Flat Bench