Exercise Ball Hip Thrust Balance

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The exercise ball hip thrust is a workout that primarily targets the glutes.

The exercise ball adds instability, engaging the core and secondary muscles for balance.

Place an exercise ball on the ground and sit on it with your feet flat on the floor.
Slowly walk your feet forward, rolling the ball down your back until your upper back and shoulders are resting on the ball.
Position your feet hip-width apart and flat on the floor, with your knees bent at a 90-degree angle.
Engage your glutes and core muscles, and press your hips up towards the ceiling until your body forms a straight line from your knees to your shoulders.
Hold the top position for a moment, then lower your hips back down to the starting position.

Position the exercise ball against a sturdy wall and sit on it with your feet flat on the ground, hip-width apart.
Roll down the exercise ball until your upper back is resting on it, and your knees are bent at a 90-degree angle.
Engage your glutes by squeezing them tightly and lifting your hips off the ground until your body forms a straight line from your knees to your shoulders.
Keep your core engaged throughout the exercise to maintain stability and prevent any unnecessary strain on your lower back.
Focus on pushing through your heels as you lift your hips, ensuring that your glutes are doing the majority of the work.
Avoid overarching your lower back by tucking your tailbone slightly and maintaining a neutral spine position.
Gradually increase the difficulty by adding resistance bands or weights to challenge your glutes and promote further strength gains.