Procaryote
Hip · Strengthening

Hip Thrust on Swiss Ball

Hip thrust on Swiss Ball, 3 sets, 12 repetitions, controlled tempo

Illustration of the Hip Thrust on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: Controlled

Description: Lie on your back against the Swiss Ball, feet flat on the ground, hip-width apart. Push your hips upward by contracting your glutes until your body forms a straight line from shoulders to knees. Slowly lower back to the starting position while controlling the movement.

Tips: Keep your chin slightly tucked and avoid excessive arching of the lower back. Contract your glutes strongly at the top of the movement to maximize effectiveness.

Progression: Gradually increase the number of repetitions or add a light load on the hips when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Back supported on Swiss Ball, feet on the ground
Clinical goal
Strengthening gluteal muscles and hip stabilization
Also known as
hip lift on Swiss ball, glute bridge on Swiss Ball, hip thrust ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Internal and External Hip Rotation in Gliding, SeatedSeated gliding internal and external hip rotation, 3 sets, 10 repetitions per direction Internal Hip Rotation Isometric in Sitting PositionSeated internal hip rotation, 3 sets, hold 10 seconds, 5 repetitions per side Internal Hip Rotation Strengthening in Sitting PositionInternal hip rotation strengthening in sitting position, 3 sets, 10 repetitions per side Internal hip rotation with elastic band and ball between the kneesInternal hip rotation with elastic band and ball between the knees, patient seated, 3 sets, 12 repetitions per side Internal hip rotation with resistance band in sitting positionInternal hip rotation with resistance band, seated, 3 sets, 12 repetitions per side Internal hip rotation with weight and ball between the knees in sitting positionInternal hip rotation with weight and ball between knees, seated, 3 sets, 12 repetitions Isometric Hip Abduction Against a WallIsometric hip abduction against a wall, 3 sets, hold for 10 seconds per side Isometric Hip Abduction in Sitting PositionSeated isometric hip abduction, 3 sets, hold 10 seconds, rest 20 seconds

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.