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Medicine Ball Hip Thrust
Medicine ball hip thrust that targets glutes and hamstrings to build posterior chain strength and hip stability; enhances athletic performance in running, jumping, and squatting.
About Exercise
Equipment
Medicine Ball
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Abs, Adductors
Popularity Score
6
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
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
4/10Rectus Femoris
Abs
4/10Transverse Abdominis
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor with knees bent and feet flat, hip-width apart, heels 6 inches from glutes. Place medicine ball across hips and hold securely with both hands.
- Brace core and tuck chin.
- Drive through heels to lift hips toward ceiling.
- Squeeze glutes at top to form straight line from shoulders to knees.
- Hold briefly at peak contraction.
- Lower hips slowly with control.
- Keep shins vertical at top.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Maintain neutral spine
- Chin tucked
- Core braced
Breathing
Inhale as you lower hips; exhale as you drive up and squeeze glutes.
Tempo
3-1-2
Range of Motion
Lower hips until just above floor; raise until body aligns straight from shoulders through hips to knees, shins vertical.
Safety
Safety Notes
- Avoid excessive lower back arch
- Control descent to prevent strain
- Start with light ball if unstable
- Stop if lower back pain occurs
- Ensure stable ball position
Spotting
Not typically required; use a partner to assist with ball placement or for beginners on unstable variations.
Common Mistakes
- Arching lower back
- Using momentum
- Letting hips touch floor
- Hyperextending neck
- Uneven foot placement
When to Avoid
- Acute lower back pain
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Mastery of bodyweight glute bridge
- Basic core stability
Also known as
Medicine Ball Glute Bridge, Weighted Hip Thrust, Medicine Ball Glute Thrust
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