Swiss Ball Hip Thrust

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  1. Sit on the Swiss ball. Walk forward, rolling the ball under your shoulders and shoulder blades. Bent your knees and place them above ankles. Feet are shoulder-width apart. Put your hands on hips and align the body parallel to the floor. This is your starting position.
  2. Lower your hips. Then flexing your glutes and hamstrings, lift up the pelvis, until your body forms a straight line from the shoulders to the knees.
  3. Hold for a few seconds, and then lower the hips. Repeat.

Tip: When the pelvis is up, the knees should be above the ankles. Hold your blades tightly to Swiss ball, so it will be easier for you to keep balance. Lift your hips slowly, otherwise it will cause lower back muscles stretch. Don’t lift the hips above the knees, to test out the strength of your spine. Don’t keep your feet close to the ball, otherwise you limit your body mobility and increase the load on your knees.

To make this exercise more difficult, use dumbbells or perform it resting on one leg.