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Balance Trainer Hip Thrust
An unstable hip thrust variation using a balance trainer that targets glutes for strength and hypertrophy while enhancing core stability and balance; scale by adding weight or single-leg.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place the balance trainer dome-up on the floor. Sit in front with upper back against the dome, feet flat hip-width apart, knees bent.
- Engage core and tuck chin.
- Drive hips up through heels, squeezing glutes.
- Extend hips until body forms straight line from shoulders to knees.
- Pause briefly at top, maintaining neutral spine.
- Lower hips slowly toward floor without resting.
- Repeat for reps, keeping control.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Push through heels
- Neutral spine always
- Core tight
- Chin tucked
Breathing
Inhale as you lower hips, exhale forcefully as you drive up, bracing core throughout.
Tempo
3-1-2
Range of Motion
Lower hips until near floor, extend fully so shoulders, hips, and knees align.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start bodyweight only
- Engage core to protect spine
- Controlled speed prevents falls
Spotting
No spotting needed; use self-supported setup or wall for balance assist.
Common Mistakes
- Hyperextending lower back
- Using momentum
- Feet too close to body
- Poor balance causing wobble
When to Avoid
- Acute lower back injury
- Severe balance impairment
- Hip instability
Flexibility Needed
- Adequate hip extension range
- Core stability for neutral spine
Build Up First
- Master basic hip thrust form
- Familiarity with unstable surfaces
Also known as
Bosu Ball Hip Thrust, Stability Ball Hip Thrust, Unstable Hip Thrust
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