Smart Workout Diary

Stability Ball Hip Thrust

The Stability Ball Hip Thrust is a bodyweight hip-extension exercise performed with the upper back supported on a stability ball. It primarily trains the glutes while also engaging the hamstrings, thighs, and trunk to control the moving ball. It supports glute strength, hip-extension control, and balance.

Demonstration

Stability Ball Hip Thrust — demonstration 1
Stability Ball Hip Thrust — demonstration 2

Instructions

  1. Set up: Place a stability ball on a non-slip surface and sit in front of it with your upper back against the ball, feet flat and about hip-width apart.
  2. Find your position: Walk the feet forward until the ball supports your upper back and shoulders. Keep the knees bent and stack the feet under or slightly in front of the knees.
  3. Lift: Brace the abdomen, press through the heels, and squeeze the glutes to raise the hips until the torso and thighs form a straight line.
  4. Lower with control: Lower the hips slowly without letting the ball roll away or the lower back overarch. Keep the knees tracking over the toes, then repeat.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball, Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the ball stable: Use a clear, non-slip area and begin with a slow, shallow range until you can control the ball.
  2. Drive through the heels: Keep pressure through the whole foot, with emphasis on the heels, to help shift effort toward the glutes.
  3. Avoid overextension: Stop when the hips are aligned with the torso and thighs; do not finish by arching the lower back.
Exercise library