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.
Iridium selects this exercise when your 7-day workout history shows high axial loading, allowing you to hit glute volume targets without further stressing the lower back. The algorithm monitors your RPE and rep performance relative to body weight to ensure progressive overload is maintained despite the lack of external weights.
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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