Lying Hip Lift (on stability ball)
Expert Advice
Keep your core engaged and hips stable throughout the movement to prevent the ball from rolling. This will help maximize glute and hamstring activation.
How-to-do Steps
- Lie flat on your back with your arms by your sides.
- Place your heels on top of the stability ball.
- Push through your heels and lift your hips off the ground, forming a straight line from shoulders to knees.
- Pause at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Hip Lift (on stability ball) primarily targets the Glutes, with Strength mechanics using Stability Ball. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Stability Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Hip Lift (on stability ball) work?
Lying Hip Lift (on stability ball) primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Stability Ball.
How many sets and reps should I do for Lying Hip Lift (on stability ball)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Hip Lift (on stability ball) suitable for beginners?
Yes, Lying Hip Lift (on stability ball) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
