Hip Thrust (Stability Ball)
The Stability Ball Hip Thrust is a bodyweight exercise that targets the glutes and hamstrings while engaging the core for balance. By elevating your upper back on an unstable surface, you increase range of motion and stabilizer recruitment compared to a standard floor bridge.
Since this exercise relies on metabolic stress and stability rather than heavy mechanical loading, the AI analyzes your RPE and rep duration to ensure you are maintaining sufficient intensity for growth. If your performance data indicates the movement has become too easy, the app will automatically suggest progressions like the single-leg variation or adding weight. Additionally, by monitoring your recovery status, the AI can intelligently program this low-impact movement on days when your lower back needs a break from heavy compressive loads like squats.
Form Cues
- Drive through your heels to lift hips
- Keep your chin tucked toward your chest
- Squeeze your glutes hard at the top
- Brace your core to keep ribs down
- Maintain a 90-degree knee angle at the peak
- Don't hyperextend or arch your lower back
- Don't push through your toes
- Don't let your knees cave inward
- Don't rely on momentum to swing up
- Don't let the ball roll backward excessively
Common Mistakes
- Excessive lower back arching
- Feet placed too far forward
- Neck hyperextension
- Rushing the lowering phase
- Lack of core engagement
Muscles Worked
This exercise primarily targets the gluteus maximus by challenging it through hip extension against gravity. The instability of the ball recruits the core and spinal stabilizers, while the hamstrings act as synergists to support the movement.
Primary
Secondary
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