Stability ball hip thrust



  1. For proper alignment in the bridge it is important that the head be resting comfortably on the ball with the neck in a neutral position.
  2. Don’t let the head drop backward or forward with the chin down.
  3. Chest should be lifted.
  4. Hips, knees, and ankles should be aligned.


How to Do:

  1. Lower and lift the hips with control.
  2. Don’t allow the legs to move in and out.
  3. Keep the knees stacked over the ankles.
  4. The ball should not move.
  5. Imagine gripping a small ball between the knees.
  6. Think of pushing the hips toward the ceiling. 
  7. Think of directing the tailbone towards the shoulder blades (emphasizing the lower back muscles).


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