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Stability Ball Single-Leg Hip Thrust
A unilateral hip thrust variation using a stability ball for upper body support, targeting the glutes and hamstrings for improved strength and stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
7
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
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds • Rest is generally shorter between sides, longer between full sets.
How to Perform
Lie on your back with your upper shoulders and head resting securely on the stability ball. Place one foot flat on the ground directly under the knee, and lift the other leg slightly off the floor.
- Brace your core and drive through the heel of the grounded foot to raise your hips towards the ceiling.
- Squeeze the glutes intensely at the top until your body forms a straight line from shoulder to knee.
- Slowly and controlledly lower your hips back down toward the floor.
- Maintain core and spinal stability throughout the movement, preventing hip rotation.
- Complete all repetitions on one side before switching legs and repeating.
Coaching Tips
Form Cues
- Drive through the heel.
- Hips up high.
- Squeeze the working glute.
- Maintain core stability.
- Keep hips level.
Breathing
Inhale as you lower the hips eccentrically; exhale forcefully as you drive the hips up and squeeze the glutes at the top.
Tempo
3-0-1
Range of Motion
Lower the hips until they are just above the floor, then drive up until the hip, knee, and shoulder of the working side are aligned in a straight line.
Safety
Safety Notes
- Ensure the stability ball is properly inflated and stable before use.
- Stop immediately if you experience sharp pain in the lower back or knee.
- Keep the upper body stable on the ball; movement should be focused at the hip joint.
Spotting
Not recommended; use proper technique and controlled movement. Decrease the range of motion if stability is an issue.
Common Mistakes
- Allowing the hips to rotate or sag sideways.
- Overextending the lower back at the top.
- Bouncing off the bottom position.
- Moving the upper back on the ball.
When to Avoid
- Acute lower back pain.
- Significant knee instability.
Flexibility Needed
- Adequate hip extension mobility.
Build Up First
- Basic bodyweight hip thrust competency.
- Ability to maintain core bracing.
Also known as
Single-Leg Stability Ball Hip Thrust, Stability Ball Single-Leg Bridge
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