Feet-on-Ball Hip Thrust

The feet-on-ball hip thrust is a challenging variation of the traditional hip thrust exercise that adds an element of instability, engaging the muscles in the glutes, hamstrings, and core. Here's how to perform the feet-on-ball hip thrust:

Instructions:

• Set-Up:

  • Sit on the floor with your upper back against a sturdy bench or elevated surface.

  • Place a Swiss ball (exercise ball) under your feet.

  • Plant your feet firmly on the ball, hip-width apart.

• Hip Placement:

  • Position the ball close to your glutes, and ensure your knees are bent at a 90-degree angle.

• Hip Thrust:

  • Press through your heels and lift your hips toward the ceiling.

  • Squeeze your glutes at the top of the movement.

  • Your body should form a straight line from your shoulders to your knees when fully extended.

• Ball Roll:

  • While keeping your hips lifted, use your feet to roll the ball away from you.

  • Extend your legs until they are straight while maintaining the elevated hip position.

• Ball Return:

  • Roll the ball back toward your glutes by bending your knees.

  • Keep your hips elevated throughout the movement.

• Repeat:

  • Perform the desired number of repetitions, combining the hip thrust and ball roll.

Tips:

• Engage your core throughout the exercise to maintain stability.

• Focus on a controlled movement, especially during the ball roll phase.

• Keep your shoulders and upper back firmly against the bench.

• Ensure that your feet are centered on the ball to maintain balance.

Safety Considerations:

• Start with a small range of motion and gradually increase it as you become more comfortable with the movement.

• Choose a ball size that allows your knees to be at a 90-degree angle when your feet are on the ball.

• If you have any existing hip or lower back issues, consult with a fitness professional or healthcare provider before attempting the feet-on-ball hip thrust.

The feet-on-ball hip thrust is an effective exercise for targeting the glutes and hamstrings while incorporating instability, making it suitable for individuals looking to challenge their lower body strength and stability.