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Balance Trainer Single-Leg Hip Thruster
Unilateral hip thrust on a balance trainer that targets glutes and hamstrings while enhancing core stability and balance; ideal for correcting imbalances and building lower body strength with added instability.
About Exercise
Equipment
Balance Trainer, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Obliques, Quads, Lower Back
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Quads
4/10Rectus Femoris
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with upper back against a bench edge. Place one foot on balance trainer dome, knee bent; lift other leg off ground. Arms at sides or crossed on chest.
- Brace core and tuck chin.
- Drive through heel on balance trainer to lift hips.
- Squeeze glutes to extend hips fully.
- Form straight line from shoulders to knee.
- Pause briefly at top.
- Lower hips controlled back toward floor.
- Maintain glute tension without resting.
Coaching Tips
Form Cues
- Drive through heel.
- Squeeze glutes hard.
- Keep hips level.
- Neutral spine always.
- Knee over toes.
- No back arch.
Breathing
Inhale during lowering phase; exhale as you drive hips up and brace core.
Tempo
3-1-2
Range of Motion
Lower hips until just above floor; raise until shoulders, hips, and knee align in straight line without lumbar arch.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Stop if knee discomfort arises.
- Master bilateral version first.
- Use spotter for weighted progressions.
- Ensure stable bench setup.
- Progress slowly to prevent falls.
Spotting
Not typically needed for bodyweight; for added weight, spot from side to assist lowering if form breaks.
Common Mistakes
- Arching lower back.
- Using momentum to lift.
- Uneven hip height.
- Foot slipping on dome.
- Hyperextending knees.
- Relaxing core mid-set.
When to Avoid
- Acute lower back injury
- Recent hip surgery
- Severe balance issues
- Knee instability
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot stability
Build Up First
- Master basic hip thrust
- Proficient single-leg glute bridge
- Core bracing competency
Also known as
BOSU Single-Leg Hip Thrust, Unstable Single-Leg Glute Bridge, Single-Leg BOSU Hip Extension
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