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Balance Trainer Hip Thrust
A hip thrust variation performed with feet on a balance trainer, primarily isolating the glutes and hamstrings. This movement builds hip extension power and improves core and pelvic stability.
About Exercise
Equipment
Balance Trainer, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit with your upper back (just below the shoulder blades) against a stable bench or elevated surface. Place both feet centered on the dome of the balance trainer, with knees bent at about 90 degrees.
- Brace your core and slightly tuck your pelvis to maintain a neutral spine.
- Drive your hips upward by pressing through your heels into the balance trainer.
- Extend your hips fully until your torso and thighs are parallel to the floor, squeezing the glutes.
- Hold the peak contraction briefly, stabilizing against the moving surface.
- Slowly lower your hips back down just short of resting on the floor.
- Repeat for the desired number of repetitions, maintaining tension in the glutes.
Coaching Tips
Form Cues
- Drive through the heels.
- Squeeze glutes hard.
- Ribs down; neutral spine.
- Keep feet stable.
Breathing
Inhale while lowering the hips, brace the core, and exhale forcefully as you drive the hips up to full extension.
Tempo
2-1-1
Range of Motion
Hips should descend until just above the ground and ascend until the torso forms a straight line from the knees to the shoulders.
Safety
Safety Notes
- Ensure the bench used for back support is stable and anchored if possible.
- Avoid using momentum; control the movement throughout the entire range of motion.
- If you feel lower back strain, reduce the range of motion or discontinue the exercise.
Spotting
Not recommended. Ensure proper form and use lighter resistance or stability aids if balance is severely compromised.
Common Mistakes
- Hyperextending the lower back at the top.
- Allowing the knees to cave inward.
- Rushing the lowering (eccentric) phase.
- Bouncing the hips off the floor.
When to Avoid
- Acute lower back or sacroiliac joint pain.
- Recent hip or hamstring injury.
Flexibility Needed
- Sufficient hip extension range of motion.
Build Up First
- Competency in standard bodyweight hip bridge.
- Basic core stabilization skills.
Also known as
BOSU Hip Thrust, Stability Ball Hip Bridge
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