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Stability Ball Hip Thrust
A bodyweight hip thrust performed with the upper back supported on a stability ball, targeting the glutes and hamstrings to build strength and hip stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
45-90 seconds • Use shorter rest for endurance; longer for maximizing glute activation.
How to Perform
Sit on the floor with your upper back resting on the stability ball, positioned just below the shoulder blades. Place feet flat on the ground, shoulder-width apart, with knees bent at 90 degrees.
- Brace your core and drive hips upward by squeezing the glutes.
- Push through your heels until your torso forms a straight line from knees to shoulders.
- Hold the peak contraction briefly, focusing on the glute squeeze.
- Slowly lower your hips back toward the floor under control.
- Stop just short of touching the floor to maintain tension.
Coaching Tips
Form Cues
- Heel drive, not toes
- Squeeze glutes hard
- Maintain core brace
- Ribs down to hips
Breathing
Inhale as you lower the hips, and exhale forcefully as you drive up and squeeze the glutes.
Tempo
2-1-1
Range of Motion
Move hips from near the floor up until the torso and thighs are parallel to the ground (full hip extension).
Safety
Safety Notes
- Ensure the stability ball is properly inflated and stable before use.
- Engage the core tightly to protect the lower back from hyperextension.
Spotting
Not recommended. This is a bodyweight exercise focusing on stability and form.
Common Mistakes
- Hyperextending the lower back at the top.
- Letting the hips drop too quickly or bounce.
- Using momentum instead of glute contraction.
When to Avoid
- Acute knee pain
- Severe instability or balance issues
Flexibility Needed
- Adequate hip flexor mobility to achieve full hip extension
Build Up First
- Competency performing a standard bodyweight glute bridge
Also known as
Stability Ball Glute Bridge, Glute Bridge on Ball
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