Stability Ball Hip Thrust
a.k.a. Stability Ball Hip Bridge
Differentiation: Mechanics
This variation of a glute bridge is unique. Here is how: you lay on your back on a Swiss ball. You must engage your core to maintain balance, while simultaneously working your glute muscles throughout the exercise.
Starting Position
To get into starting position, do this...
1) Obtain a stability ball.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Lie - with your upper back against the exercise ball, knees bent
4) Place your feet flat on the floor.
5) ...and hips elevated off the floor.
6) Place your hands on your hips.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Slowly raise your hips upward, rolling your shoulders and head backward onto the ball
3) ...until your shoulders are level with your upper legs.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, roll forward and lower your hips
7) ...until they are again slightly off the floor.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Focus on pinching your butt muscles to activate the glutes.
Gear Advice
To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Gaiam Balance Ball Beginner Kit (Medium Green) | $10.98 |
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