Strength

Yoga Ball Dumbbell Hip Thrust

The Yoga Ball Dumbbell Hip Thrust targets glutes and hamstrings, involving upward hip thrusts on a yoga ball while engaging the core. This exercise enhances lower body strength and stability.

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Yoga Ball Dumbbell Hip Thrust instructions

Step-by-step instructions

1

Start by sitting on the yoga ball and slowly roll down until your shoulder blades rest on the top of the ball.

2

Hold a dumbbell in each hand and place them on top of your hips, palms facing down.

3

Bend your knees and push your hips towards the ceiling, squeezing your glutes at the top.

4

Lower your hips down in a controlled manner, just off the floor but not touching it.

5

Push your hips back upward and repeat this movement for the prescribed number of reps.

Start by sitting on the yoga ball and slowly roll down until your shoulder blades rest on the top of the ball.

Hold a dumbbell in each hand and place them on top of your hips, palms facing down.

Bend your knees and push your hips towards the ceiling, squeezing your glutes at the top.

Lower your hips down in a controlled manner, just off the floor but not touching it.

Push your hips back upward and repeat this movement for the prescribed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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