One foot on the ball, one leg in the air. Balance meets burn.
Keep both hips level and the ball still, move slow to stay balanced.
The Single-Leg Stability Ball Hip Thrust is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
The Single-Leg Stability Ball Hip Thrust primarily works the Glutes with Hamstrings assisting.
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
