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Stability Ball Single-Leg Hip Thrust
A unilateral hip thrust using a stability ball that targets glutes and hamstrings to build strength and stability while addressing imbalances; introduces instability for enhanced muscle activation.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
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
10/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
6/10Glute Medius
Lower Back
4/10Erector Spinae
Obliques
4/10Internal Obliques
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with upper back against stability ball below shoulder blades. Place one foot flat on floor with knee bent 90 degrees; extend other leg out.
- Brace core and drive through planted heel to lift hips.
- Extend hips until shoulders, hips, and knee align straight.
- Squeeze glutes at top and hold briefly.
- Lower hips slowly toward floor without resting.
- Maintain level hips and neutral spine throughout.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes tight
- Keep hips level
- Core braced
- Knee tracks over toes
Breathing
Inhale during descent; exhale as you drive hips up and brace core.
Tempo
2-1-1
Range of Motion
Lower hips until just above floor; extend until body forms straight line from shoulders to knee without overextending lower back.
Safety
Safety Notes
- Engage core to protect lower back
- Avoid excessive hip extension
- Control movement to prevent ball slip
- Stop if knee or back pain occurs
- Prop ball against wall if beginner
Spotting
Not required; use wall support for ball stability if needed.
Common Mistakes
- Arching lower back
- Allowing hips to rotate
- Bouncing on descent
- Non-working leg providing support
- Ball rolling away
When to Avoid
- Acute lower back pain
- Hip instability
- Recent hip surgery
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master basic glute bridge
- Core stability competency
Also known as
Single-Leg Swiss Ball Hip Thrust, Stability Ball Glute Bridge Unilateral, One-Leg Ball Hip Extension
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