Smart Workout Diary

Stability Ball Hip Extension

Stability Ball Hip Extension is a bodyweight hip-lifting exercise performed with the heels and lower legs supported on a stability ball. It primarily trains the glutes and hamstrings while requiring the abdominals to stabilize the pelvis and spine. It supports posterior-chain strength, hip control, and core stability.

Demonstration

Stability Ball Hip Extension — demonstration 1
Stability Ball Hip Extension — demonstration 2

Instructions

  1. Set up: Lie on your back with your arms by your sides, palms on the floor. Place your heels and lower calves on the center of a stability ball with your legs straight.
  2. Brace: Draw your ribs down, gently tighten your abdominals, and keep your head and neck relaxed on the floor.
  3. Lift: Press your heels into the ball and squeeze your glutes to raise your hips until your shoulders, hips, and knees form a straight line.
  4. Pause and lower: Hold briefly without arching your lower back, then lower your hips slowly and with control until they lightly touch the floor.
  5. Repeat: Keep the ball steady and perform all repetitions with controlled movement. Stop if you cannot maintain stable hips or a neutral spine.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Isolation
Equipment
Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Use a stable ball: Choose a properly inflated ball that does not slide easily on the floor.
  2. Lead with the glutes: Think about bringing your hips up by squeezing your glutes rather than pushing through your lower back.
  3. Keep the legs long: Do not bend the knees or pull the ball toward you; that changes the movement into a hamstring curl variation.
  4. Control the range: Use only a hip height you can reach without pelvic rotation, shaking, or lumbar overextension.
Exercise library