Unlock Glute Power with the Medicine Ball Hip Thrust

The medicine ball hip thrust is an underrated yet powerful glute activation exercise that combines balance, core control, and lower body strength. Whether you're training at home or in the gym, adding a hip thrust with medicine ball to your routine is a smart way to target your glutes, hamstrings, and core—while challenging your stability at the same time.

What Is a Medicine Ball Hip Thrust?

A med ball hip thrust involves placing your upper back on a bench or the floor while a medicine ball or exercise ball is positioned under your feet. From there, you drive through your heels to lift your hips until your torso and thighs form a straight line. You can also perform a hip thrust with exercise ball or hip thrust on ball where the ball supports your upper back instead, increasing core engagement and balance demands.

Why Do Hip Thrusts on a Ball?

Performing a hip thrust on stability ball or yoga ball hip thrust introduces instability, which forces your glutes, core, and hamstrings to work harder. This variation is especially great for improving athletic performance, balance, and coordination.

Compared to the barbell version, a ball hip thrust is easier on the spine, doesn't require heavy equipment, and can be performed virtually anywhere. Variations like the stability ball hip thrust, fitball hip thrust, and swiss ball hip thrust are ideal for beginners or anyone looking to improve glute activation and control.

How to Perform the Hip Thrust with Medicine Ball

Here’s a step-by-step guide:

1. Positioning: Sit on the ground and rest your upper back on a bench or directly on the floor. Place your heels on top of a medicine ball.

2. Setup: Bend your knees at about 90 degrees, and engage your core.

3. Lift: Drive your hips upward by pressing through your heels. Squeeze your glutes at the top.

4. Lower: Slowly lower your hips back down without touching the ground fully, and repeat.

This hip thrust medicine ball variation is a great warm-up or burnout finisher.

Muscle Activation Benefits

• Glutes: Primary movers during the thrust motion.

• Hamstrings: Assist in hip extension and stabilize the ball.

• Core: Engaged to maintain balance on the unstable surface.

• Adductors & Calves: Minor stabilizers, especially in single-leg versions.

Tips for Progression

• Start with two feet on the medicine ball.

• Progress to single-leg hip thrust on ball to isolate each side.

• Use a weighted vest or resistance band to increase intensity.

Final Thoughts

Whether you call it a hip thrust on stability ball, fitball hip thrust, or hip thrust with exercise ball, this variation is a great way to challenge your muscles in a new way. It's portable, joint-friendly, and effective for sculpting strong glutes. Incorporate this into your routine 2-3 times a week for noticeable improvements in strength, posture, and lower body power.