Stability Ball Hip Thrust

GymDaze demonstration

Watch Stability Ball Hip Thrust

Technique

How to perform Stability Ball Hip Thrust

1. Place your upper back across the stability ball with both feet planted on the floor and the hips unsupported.
2. Set the feet so the knees are bent and the ball remains under the upper back.
3. Lower your hips under control while maintaining stable foot and upper-back contact.
4. Press through the feet and extend the hips until the torso and thighs are aligned.
5. Pause with the ribs controlled instead of lifting farther by arching the lower back.
6. Lower the hips to repeat without allowing the ball to roll out from under the upper back.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.