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Swiss Ball Hip Thrust

Learn how to properly perform the Swiss Ball Hip Thrust with this complete demonstration video.

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What is the Swiss Ball Hip Thrust?

The Swiss Ball Hip Thrust is a strengthening exercise that primarily targets the glute muscles and hamstrings. It enhances core stability and is ideal for all fitness levels due to its versatility and adjustable intensity, allowing for a personalized workout.

How to properly perform the Swiss Ball Hip Thrust

  1. Lie on your back on a stability ball with your feet flat on the floor.
  2. Position your shoulders on the ball and your head off the ball.
  3. Engage your core and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
  4. Hold the position for a moment, squeezing your glutes at the top.
  5. Lower your hips back down to the starting position.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
  • Swiss ball
Mechanics type

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Complementary exercises

Other exercises for Hamstrings:

Dumbbell Sumo Squat (back on stability ball wall)Nordic Leg Curl with Resistance BandResistance Band Reverse Hyper with Stability Ball

Explore more exercises with Swiss ball or other exercises for Hamstrings.

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Hip Thrust allongée sur ballon (Swiss Ball)
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