What muscles does the lying hip lift on a stability ball work?

This exercise primarily targets the glute muscles and lower back while also engaging the core, especially the abdominal muscles, for stability. The unstable surface of the ball increases muscle activation compared to a floor-based hip lift.

Do I need a stability ball for the lying hip lift or can I use alternatives?

A stability ball is ideal for maximizing core engagement and range of motion, but you can modify the exercise by using a bench, step, or simply performing it on the floor. However, the ball adds an extra challenge for balance and muscle activation.

Is the lying hip lift on a stability ball suitable for beginners?

Yes, beginners can safely perform this exercise, but they should start slowly to get used to the unstable surface. Using a smaller ball or positioning it under the upper back rather than the lower back can make the movement easier.

What are common mistakes to avoid when doing a lying hip lift on a stability ball?

Common mistakes include letting the hips drop too quickly, using momentum instead of muscle control, and arching the lower back excessively. To avoid these, engage your core, press through your heels, and move in a slow, controlled manner.

How many sets and reps of lying hip lifts on a stability ball should I do?

For general fitness, aim for 3 sets of 12–15 controlled repetitions. If your goal is building strength, increase resistance by adding a weight plate across your hips and perform 8–10 reps per set.

Are there safety tips I should follow for the lying hip lift on a stability ball?

Ensure the stability ball is properly inflated and placed on a non-slip surface to prevent rolling. Keep your feet flat, engage your core, and avoid jerking movements to protect your lower back.

What variations can I try to make the lying hip lift on a stability ball harder?

You can progress the exercise by performing single-leg hip lifts, placing your feet on the ball instead of your back, or adding a resistance band above your knees. Each variation increases balance demands and glute activation.

Lying Hip Lift (on stability ball)

Target Muscles

Primary:

Glutes

Lower Back

Secondary:

Abs

Equipment Required

Exercise Ball

Bodyweight

Exercise Type

Reps Only

How To Do

Lie face up with your lower back resting on a stability ball, feet flat on the floor and knees bent. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Lower your hips back down with control, keeping your core engaged throughout.

Step-by-Step Instructions

Lie face up with your lower back on a stability ball, knees bent at a 90-degree angle and feet flat on the floor.
Place your hands palms down on the floor beside you, or hold them across your chest.
Engage your core and glutes, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Hold for a few seconds, then slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.

Explore more glutes exercises or exercise ball exercises in our exercise library.

Alternative Exercises

Reverse Hyperextension (on Stability Ball)

Glutes

Lower Back

Exercise Ball

Leg Curl (on Stability Ball)

Glutes

Upper Legs

Exercise Ball

Dumbbell Straight Leg Deadlift

Glutes

Upper Legs

Dumbbell

Barbell Straight-Leg Deadlift

Glutes

Upper Legs

Barbell

Frequently Asked Questions

What muscles does the lying hip lift on a stability ball work?: This exercise primarily targets the glute muscles and lower back while also engaging the core, especially the abdominal muscles, for stability. The unstable surface of the ball increases muscle activation compared to a floor-based hip lift.
Do I need a stability ball for the lying hip lift or can I use alternatives?: A stability ball is ideal for maximizing core engagement and range of motion, but you can modify the exercise by using a bench, step, or simply performing it on the floor. However, the ball adds an extra challenge for balance and muscle activation.
Is the lying hip lift on a stability ball suitable for beginners?: Yes, beginners can safely perform this exercise, but they should start slowly to get used to the unstable surface. Using a smaller ball or positioning it under the upper back rather than the lower back can make the movement easier.
What are common mistakes to avoid when doing a lying hip lift on a stability ball?: Common mistakes include letting the hips drop too quickly, using momentum instead of muscle control, and arching the lower back excessively. To avoid these, engage your core, press through your heels, and move in a slow, controlled manner.
How many sets and reps of lying hip lifts on a stability ball should I do?: For general fitness, aim for 3 sets of 12–15 controlled repetitions. If your goal is building strength, increase resistance by adding a weight plate across your hips and perform 8–10 reps per set.
Are there safety tips I should follow for the lying hip lift on a stability ball?: Ensure the stability ball is properly inflated and placed on a non-slip surface to prevent rolling. Keep your feet flat, engage your core, and avoid jerking movements to protect your lower back.
What variations can I try to make the lying hip lift on a stability ball harder?: You can progress the exercise by performing single-leg hip lifts, placing your feet on the ball instead of your back, or adding a resistance band above your knees. Each variation increases balance demands and glute activation.