Strength

Yoga Ball Dumbbell Hip Thrust

The Yoga Ball Dumbbell Hip Thrust targets glutes and hamstrings, involving upward hip thrusts on a yoga ball while engaging the core. This exercise enhances lower body strength and stability.
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Yoga Ball Dumbbell Hip Thrust instructions
Step-by-step instructions
1
Start by sitting on the yoga ball and slowly roll down until your shoulder blades rest on the top of the ball.
2
Hold a dumbbell in each hand and place them on top of your hips, palms facing down.
3
Bend your knees and push your hips towards the ceiling, squeezing your glutes at the top.
4
Lower your hips down in a controlled manner, just off the floor but not touching it.
5
Push your hips back upward and repeat this movement for the prescribed number of reps.
Start by sitting on the yoga ball and slowly roll down until your shoulder blades rest on the top of the ball.
Hold a dumbbell in each hand and place them on top of your hips, palms facing down.
Bend your knees and push your hips towards the ceiling, squeezing your glutes at the top.
Lower your hips down in a controlled manner, just off the floor but not touching it.
Push your hips back upward and repeat this movement for the prescribed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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