Form cues
- Press through heels
- Squeeze glutes
- Keep core engaged
- Avoid overextending back
Exercise
Lying Hip Lift on Stability Ball
Waist, stability ball
A hip-thrusting exercise using a stability ball to engage glutes, hamstrings, and core.
Target: glutes. Also works: hamstrings, lower back, core.
Steps
- Lie on your back with arms by your sides and feet on the stability ball.
- Bend knees at 90 degrees and keep feet hip-width apart.
- Drive through your heels and squeeze your glutes to lift your hips.
- Pause at the top, keeping your body in a straight line.
- Lower your hips back down with control.
Common mistakes
- Letting knees collapse
- Overarching lower back
- Dropping hips too low
Breathing
Exhale when lifting hips, inhale when lowering hips.
In the app, search for Lying Hip Lift on Stability Ball and add it to a workout.