Lying Hip Lift (on stability ball)

Lying Hip Lift (on stability ball)

The Lying Hip Lift on a stability ball is a highly effective exercise that targets the glutes, hamstrings, and core muscles. This exercise not only helps to tone and strengthen your lower body but also improves stability and balance. It is a great addition to any workout routine, whether you prefer to exercise at home or in the gym. The main focus of the Lying Hip Lift is to engage and activate the glutes. By utilizing a stability ball, you add an extra challenge to the exercise, as you have to stabilize your body throughout the movement. This helps to strengthen the supporting muscles of your core, while also working the targeted muscles. Not only does the Lying Hip Lift help sculpt a rounder and firmer backside, but it also improves posture by strengthening the lower back muscles. This can help alleviate lower back pain caused by poor posture or weak muscles. Additionally, by engaging the core muscles, this exercise can contribute to a stronger and more stable midsection. To make the most out of this exercise, it is important to use proper form and maintain control throughout the movement. Remember to engage your core, keep your body aligned, and avoid excessive arching or straining your lower back. Start with a lighter stability ball if you are a beginner and gradually progress to a larger one for increased difficulty. Incorporating the Lying Hip Lift into your fitness routine, along with a well-rounded workout program and proper nutrition, can help you achieve your fitness goals, whether they be toning, strengthening, or overall improvement in physical fitness. So, grab a stability ball and get ready to feel the burn in your glutes and core muscles!


  • Lie on your back with your knees bent and place your feet flat on the floor.
  • Position a stability ball underneath your calves, just above your heels.
  • Engage your core and glutes as you lift your hips off the floor, rolling the ball towards your glutes.
  • Continue lifting until your body forms a straight line from your knees to your shoulders.
  • Hold the position for a brief moment, then slowly lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability.
  • Inhale as you lower your hips down and exhale as you lift your hips up.
  • Keep your shoulder blades and upper back firmly pressed against the stability ball throughout the movement.
  • Focus on squeezing your glutes as you lift your hips up, and lower them down in a controlled manner.
  • Start with a lower weight stability ball and gradually progress to a higher weight as you get stronger.
  • Maintain a slow and controlled tempo, avoid swinging or using momentum to lift your hips.
  • Ensure your knees are aligned with your ankles, forming a 90-degree angle at the top position.
  • Add additional challenge by placing a weight plate or dumbbell on your hips.
  • Perform the exercise on a stable surface if you don't have access to a stability ball.
  • Consult with a fitness professional to ensure proper form and technique.


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