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Balance Trainer Single-Leg Hip Thruster

Intermediate

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A unilateral hip extension exercise performed on a balance trainer to isolate the glutes and hamstrings. It builds lower body stability, strength, and control, especially targeting the glute max.

About Exercise

Equipment

Balance Trainer

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Glutes, Hamstrings

Secondary Muscles

Abs, Lower Back

Popularity Score

Goals

Stability

Hypertrophy

Endurance

Training Style

Functional Training

Balance Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Glutes

10/10

Glute Max, Glute Medius

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Abs

4/10

Rectus Abdominis, Transverse Abdominis

Lower Back

4/10

Erector Spinae

Programming

Typical Rep Range

10-15 reps

Rest Between Sets

60-90 seconds • Rest long enough to switch sides efficiently and maintain stability.

How to Perform

Lie on your back with one heel placed firmly in the center of the balance trainer dome, with the knee bent at 90 degrees. Extend the non-working leg straight up or keep it bent slightly above the floor.

Brace your core and drive your working heel into the dome to lift your hips off the floor.
Extend your hips fully until your body forms a straight line from shoulder to knee.
Squeeze your glute hard at the top, maintaining stability over the unstable surface.
Slowly lower your hips back down toward the floor without fully resting.
Complete all desired repetitions on one side, then switch legs and repeat.

Coaching Tips

Form Cues

Drive through the heel
Squeeze the glute hard
Keep hips level
Maintain core tension
Control the dome

Breathing

Inhale as you lower your hips during the eccentric phase; exhale sharply as you drive up and squeeze your glutes at the top.

Tempo

2-1-1

Range of Motion

Hips descend until just before touching the floor and ascend until the torso and thigh form a straight, neutral line.

Safety

Safety Notes

Avoid using momentum; movement must be slow and controlled.
Do not allow the lower back to arch excessively at the top position.
Stop if you experience sharp pain in your knee or hip.

Spotting

Not recommended; this is a bodyweight exercise focused on stability. Decrease the range of motion or return to a bilateral bridge if stability is challenging.