Upper back on the ball, balance and burn through every rep.
Move slow and steady to keep the ball still. Finish flat with a hard glute squeeze.
The 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 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.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
