Setup and loading
Upper back on the stability ball, feet on the floor, and a plate or dumbbell on your hips (for example, 12 kg).
How to do the stability ball hip thrust step by step
- Rest your upper back on the ball with the weight on your hips.
- Lower your hips toward the floor, keeping your feet planted.
- Drive up, squeezing your glutes, until your torso is parallel to the floor.
- Hold for one second at the top and lower under control.
Form cues
- Knees at 90 degrees at the top
- Chin toward your chest
- Drive through your heels
Common mistakes
- Arching your lower back at the top
- Letting the ball roll
- Knees caving in
Sets and reps for your goal
Hypertrophy
3 x 12 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Injury Prevention
3 x 10 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Stability ballPick the diameter for your height (55-65 cm for most people).
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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