Bodyweight

Yoga Ball Hip Thrust

The Yoga Ball Hip Thrust effectively targets glutes and hamstrings, enhancing lower body strength, stability, and shape. This exercise also improves sports performance and daily activities.
View all exercises
Yoga Ball Hip Thrust instructions
Step-by-step instructions
1
Sit on the ground with the yoga ball at your back and both feet planted firmly on the floor.
2
Lie back onto the ball so your shoulder blades are resting on top of it.
3
Keep your arms out to each side for stability, form a straight line from your knees to your shoulders.
4
Lower your hips down towards the ground while keeping your upper back and shoulders against the ball.
5
Push through your heels to raise your hips again into a bridge position. Repeat for the desired number of reps.
Sit on the ground with the yoga ball at your back and both feet planted firmly on the floor.
Lie back onto the ball so your shoulder blades are resting on top of it.
Keep your arms out to each side for stability, form a straight line from your knees to your shoulders.
Lower your hips down towards the ground while keeping your upper back and shoulders against the ball.
Push through your heels to raise your hips again into a bridge position. Repeat for the desired 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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Knee Tap
Knee Tap is a low-impact exercise targeting core and leg muscles. It boosts stability, flexibility, and cardio endurance. It's ideal for a warm-up or intense circuit session, involving repeated knee tapping.
Try it out
Strength
Dumbbell Deadlift
"Dumbbell Deadlifts target your lower body and core, boosting strength training. This exercise, involving bending at the hips and knees to lift weights, enhances overall body strength and stability."
Try it out
Strength
Barbell Reverse Lunge
The Barbell Reverse Lunge is an effective lower body workout that targets your thigh and glute muscles. It enhances balance and coordination while strengthening muscles by alternating legs in a backward lunge with a barbell.
Try it out
Start your fitness journey today
Enjoying exercises like Yoga Ball Hip Thrust, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer