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Stability Ball Hip Thrust
Stability ball hip thrust that targets glutes and hamstrings to build posterior chain strength and enhance hip extension; increases core stability due to unstable surface and scales with single-leg or added weight.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Lower Back, Adductors, Abs
Popularity Score
7
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
8/10Biceps Femoris, Semitendinosus
Quads
5/10Rectus Femoris
Lower Back
4/10Erector Spinae
Adductors
4/10Adductor Magnus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with your upper back against a stability ball, feet flat on the ground shoulder-width apart, and knees bent at 90 degrees.
- Brace your core and tuck your tailbone.
- Drive through your heels to lift your hips toward the ceiling.
- Extend your hips until your body forms a straight line from knees to shoulders.
- Squeeze your glutes at the top and pause briefly.
- Lower your hips slowly back toward the floor while keeping tension in your glutes.
- Repeat for desired reps without resting hips fully on the floor.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes at top
- Keep core tight
- Maintain neutral spine
- Knees track over toes
Breathing
Inhale as you lower your hips, exhale as you thrust up while bracing your core.
Tempo
2-1-2
Range of Motion
Lower hips until they nearly touch the floor; extend until knees, hips, and shoulders align in a straight line without arching the lower back.
Safety
Safety Notes
- Avoid hyperextending hips to prevent lower back strain
- Engage core to stabilize spine
- Place ball against wall if unstable
- Stop if pain in back or knees occurs
- Ensure proper foot distance for 90-degree knee angle at top
Spotting
Not required for bodyweight version; use a spotter for weighted variations to assist with load placement and safety.
Common Mistakes
- Hyperextending lower back
- Using momentum instead of control
- Poor foot placement stressing knees
- Allowing ball to roll uncontrollably
When to Avoid
- Acute lower back pain
- Hip impingement
- Recent spinal injury
Flexibility Needed
- Adequate hip extension range
- Shoulder flexion for upper back support
Build Up First
- Mastery of basic glute bridge
- Core stability competency
Also known as
Swiss Ball Hip Thrust, Exercise Ball Hip Thrust
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