Single-Leg Stability Ball Hip Thrust
The Single-Leg Stability Ball Hip Thrust is an intermediate lower-body exercise that targets the glutes and hamstrings while demanding significant core stability. By performing the hip thrust unilaterally on an unstable ball, this movement corrects muscle imbalances and improves overall pelvic control.
Since this exercise relies heavily on balance, our AI analyzes your rep consistency and RPE to detect if stability is the limiting factor rather than raw glute strength. By tracking performance on each leg individually, the app identifies left-right asymmetries and automatically adjusts volume to help you reach symmetry. If your daily recovery metrics or HRV suggest high fatigue, the system may recommend a stable floor-based alternative to protect your lower back.
Form Cues
- Position your upper back firmly on the center of the ball
- Drive through the heel of your planted foot
- Keep your chin tucked and ribs down
- Squeeze your working glute hard at the top
- Keep your hips level and square to the ceiling
- Don't let your hips drop or rotate to one side
- Don't hyperextend your lower back at the top
- Don't push excessively through your toes
- Don't use momentum to swing up
- Don't let the knee of your working leg collapse inward
Common Mistakes
- Arching the lower back excessively
- Allowing the pelvis to tilt sideways
- Placing the foot too far forward
- Rushing the movement and losing balance
- Not achieving full hip extension
Muscles Worked
This exercise primarily isolates the gluteus maximus, forcing one side to handle the entire load of hip extension. The hamstrings assist the movement, while the deep core stabilizers and obliques engage intensely to prevent the torso from twisting on the unstable surface.
Primary
Secondary
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