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STRENGTH

How to Do

How to Do Stability Ball Hip Thrust

The stability ball hip thrust should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the stability ball hip thrust.

Beginning

Beginning Hip Thrust Exercise Ball

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.

Movement

Hip Thrust Exercise Ball Movement

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).

Benefits

Hip Thrust Exercise Ball Benefits

Hip thrust is a fantastic option! It strengthens the hip, buttocks, and quadriceps muscles. It helps to stabilize the pelvis, lower back, and knees, making it perfect for improving bone density in the hips and femurs, aligning knee joints, and generating strong glutes and greater balance.

Exercise Aliases

How To Do a Stability Ball Bridge, Hip Lowering Bridge, Swiss Ball Bridge, Exercise Ball Bridge, Hip Lowering on Stability Ball.

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