Exercise Ball Hip Thrust 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Exercise Ball
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball Hip Thrust is a glute-focused exercise that also engages the hamstrings as secondary muscles. Using an exercise ball for support, it allows for a greater range of motion compared to floor-based hip thrusts while challenging core stability. By resting the upper back on the ball and driving the hips upward through the heels, the exercise emphasizes glute activation and strength, while the hamstrings assist in hip extension. Maintaining tension throughout the movement and pausing at the top helps maximize glute contraction, improves hip mobility, and strengthens the posterior chain in a controlled, compound motion.
How to Perform
Sit on the floor and place a stability ball behind you, positioning your upper back to rest on it. Bend your knees and set your feet flat on the ground, roughly hip-width apart.
Gently move your feet forward a little and roll your upper back over the ball so your torso is nearly parallel to the floor, keeping your spine neutral.
Tighten your core and glutes, then press through your heels to lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
At the top of the movement, pause briefly and consciously squeeze your glutes, making sure your knees remain bent at roughly 90 degrees and do not cave inward.
Slowly lower your hips back down, stopping just above the floor to maintain tension in the glutes instead of resting completely.
Repeat for the desired number of repetitions, focusing on controlled movement and maintaining glute engagement throughout.
Keep your head and neck in a neutral position, avoid overarching your lower back, and breathe steadily—exhaling as you lift and inhaling as you lower.
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Tips
Keep your core engaged throughout to prevent lower back strain.
Press through your heels, not your toes, to better activate the glutes and hamstrings.
Pause and consciously squeeze your glutes at the top of the lift for maximum contraction.
Avoid overextending your lower back; your spine should remain neutral at the top.
Maintain your knees at roughly 90 degrees and prevent them from caving inward.
Keep controlled, slow movements—avoid bouncing off the floor or ball.
Ensure the stability ball is properly inflated and positioned for firm support.
Focus on quality of movement rather than speed or number of reps.
Keep your head and neck relaxed and in line with your spine.
Maintain consistent tension in the glutes by not fully resting your hips on the floor between reps.
How Not to Perform
Do not let your lower back arch excessively at the top, as this shifts tension away from the glutes and risks strain.
Avoid pushing through your toes instead of your heels, which reduces glute activation and overloads the quads.
Do not fully rest your hips on the floor between reps, because this releases tension and lessens effectiveness.
Avoid letting your knees cave inward or flare outward, as this can stress the knees and reduce glute engagement.
Do not perform the movement too quickly or use momentum, which wastes energy and decreases muscle control.
Avoid placing the stability ball too low or too high on your back, which can compromise balance and spinal alignment.
Do not lift your head or strain your neck; keep it neutral to prevent neck discomfort.
Avoid holding your breath—maintain steady breathing, exhaling on the lift and inhaling on the lowering phase.
Do not neglect core engagement; a weak core can cause improper form and lower back strain.
Avoid rounding your shoulders or collapsing your chest forward, as this reduces stability and shifts focus away from the glutes.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
