Lying Hip Lift On Stability Ball

Muscles worked

Setup

1. Lie flat on your back on a mat with your arms extended by your sides, palms down for stability.
2. Place your heels and the back of your lower calves firmly on the center of the stability ball.
3. Position the ball so your legs are fully extended with a very slight bend in the knees.

How to do it

1. Exhale as you drive your heels into the ball and lift your hips toward the ceiling until your body forms a straight line from shoulders to ankles.
2. Squeeze your glutes and hamstrings at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your hips back to the floor using a controlled 3-second eccentric tempo.

Form checklist

• Keep your core braced to prevent your lower back from over-arching.
• Ensure the ball remains stationary; do not let it roll forward or backward during the lift.
• Keep your shoulder blades pinned to the floor to provide a stable base.
• Maintain a neutral neck by looking straight up at the ceiling.

Pro tips

• To maximize glute activation, focus on a slight posterior pelvic tilt (tucking your tailbone) as you reach the top of the bridge.
• Press your arms into the floor to help stabilize your torso if the ball feels too wobbly.

Make it harder

• Perform the exercise unilaterally by lifting one leg off the ball and bridging with a single leg.
• Cross your arms over your chest to remove the stability provided by your hands, forcing the core to work harder.

Frequently asked

What muscles does the lying hip lift on stability ball work?

The lying hip lift on stability ball primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the lying hip lift on stability ball?

The lying hip lift on stability ball uses stability ball.

Is the lying hip lift on stability ball good for beginners?

The lying hip lift on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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