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Stability Ball Single-Leg Glute Raise
A unilateral hip extension exercise on a stability ball targeting glutes and hamstrings to build strength and stability; enhances balance, core engagement, and addresses asymmetries for athletic performance.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Obliques
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
9/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
6/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Obliques
4/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back with one heel on the stability ball, knee bent at 90 degrees. Extend the other leg upward and place arms at sides for stability.
- Engage your core by drawing navel toward spine.
- Press through the heel on the ball to lift hips.
- Form a straight line from shoulders to knee.
- Squeeze glutes at the top and hold briefly.
- Lower hips slowly with control, stopping just above floor.
Coaching Tips
Form Cues
- Drive through heel
- Keep core tight
- Neutral spine
- Knee tracks over heel
Breathing
Inhale as you lower your hips, exhale as you lift and squeeze your glutes.
Tempo
3-1-2
Range of Motion
Lift hips until body aligns from shoulders through hips to knee; lower until hips nearly touch floor without arching back.
Safety
Safety Notes
- Engage core to protect lower back
- Stop if lower back pain occurs
- Use non-slip surface for ball
- Maintain control to avoid cramping
Spotting
Not required; self-supported bodyweight exercise. Use wall for balance if needed.
Common Mistakes
- Arching lower back
- Allowing ball to roll
- Dropping non-working leg
- Rushing the lowering phase
When to Avoid
- Acute lower back pain
- Hamstring strains
- Hip instability
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot positioning
Build Up First
- Master basic glute bridge
- Core stability competency
Also known as
Stability Ball Single-Leg Glute Bridge, Single-Leg Stability Ball Hip Thrust
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