Lying Hip Lift (on stability ball) exercise animation (Mujer)

Lying Hip Lift (on stability ball)

Músculo objetivo
Gluteus Maximus
Músculos sinergistas
Hamstrings
Equipamiento
Stability ball
Parte del cuerpo
Hips
Tipo
Strength

The lying hip lift on a stability ball is a bodyweight hip-extension exercise: you lie on your back with your heels on the ball and drive your hips up until your body is straight. The gluteus maximus is the target, with the hamstrings assisting hip extension and keeping the ball from rolling. It is a useful posterior-chain accessory for glute work without loading the spine.

Cómo hacer el Lying Hip Lift (on stability ball)

  1. 1Lie on your back with your arms out to the sides at roughly 45°, palms down on the floor.
  2. 2Place both heels on top of the stability ball with your legs straight and your feet hip-width apart.
  3. 3Brace your abs and flatten your lower back gently into the floor to set a neutral spine.
  4. 4Press your heels down into the ball and squeeze your glutes to lift your hips off the floor.
  5. 5Keep rising until your body forms a straight line from shoulders through hips to heels, without arching past that line.
  6. 6Hold the top for one to two seconds, keeping the ball still and the glutes tight.
  7. 7Lower your hips under control until your glutes touch the floor, keeping your heels on the ball.
  8. 8Complete all reps, then lower your feet off the ball to the floor before sitting up.

Consejos de técnica

  • Push through the heels, not the balls of your feet — heel pressure biases hip extension toward the glutes and keeps the ball pinned.
  • Spread your arms wide and press your upper back into the floor; the wider base makes the ball easier to control.
  • Stop the lift when your hips reach your shoulder-heel line and finish the rep by squeezing the glutes harder, not by going higher.
  • Use a 2–3 second lowering tempo — the ball drifts most on the descent, so slow eccentrics are where the stability work happens.
  • If the ball wobbles too much, bend your knees slightly and rest your mid-calves on it; the shorter lever gives you more control.

Errores comunes

  • Hyperextending the lower back at the top to fake a higher hip position, which shifts the work from the glutes onto the lumbar spine.
  • Stopping short of full hip extension, so the glutes never reach the shortened position where they contract hardest.
  • Letting the knees splay out or cave in, which rocks the ball sideways and turns the set into a balance drill instead of glute work.
  • Dropping the hips fast at the end of each rep, losing tension and letting the ball kick away from your heels.
  • Pushing the floor with the hands to muscle the hips up, which hides how much of the lift the glutes are actually doing.

Preguntas frecuentes

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

The gluteus maximus is the target muscle. The hamstrings assist as synergists, helping extend the hip and holding the ball steady under your heels.

How is this different from a normal glute bridge on the floor?

Your legs are straight and your heels sit on a rolling surface, so the glutes and hamstrings must control the ball as well as extend the hip. That constant stabilizing demand makes it harder than a floor bridge at the same bodyweight.

How many sets and reps should I do?

Three to four sets of 10–15 reps is a sensible default. Pause one to two seconds at the top and lower slowly — this exercise responds better to control than to rushed high-rep sets.

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

Yes, once you can hold a clean floor glute bridge without arching your back. Start with slightly bent knees and your calves on the ball, then progress to straight legs with your heels on the ball as your balance improves.

What size stability ball should I use?

A 55 cm ball suits most people around 5'1"–5'7", and a 65 cm ball suits roughly 5'7"–6'2". Check the fit by sitting on it: your hips and knees should each sit at about 90°.

Ejercicios relacionados