Stability Ball Hip Raise

A powerful hip extension exercise performed with upper back supported on a stability ball, heavily emphasizing glute activation.

Instructions

1. Position your upper back against the stability ball with knees bent
2. Plant your feet firmly on the ground, hip-width apart
3. Lower your hips toward the ground, creating a 90-degree angle at the knees
4. Drive through your heels to lift your hips toward the ceiling
5. Achieve a straight line from knees to shoulders at the top
6. Squeeze your glutes at the peak of the movement
7. Lower your hips back down with control
8. Repeat for desired reps

Tips

• Keep your core engaged throughout to prevent lower back hyperextension
• Drive through your heels rather than your toes
• Maintain even weight distribution across both feet
• Feel a strong glute squeeze at the top of each rep
• Breathe out as you drive up and breathe in as you lower
• Avoid letting your knees cave inward; keep them tracking over your toes
• Progress by adding external load like weight plates on your hips