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Lying Hip Lift (On Stability Ball)

The Lying Hip Lift is a controlled hip lift variation that challenges strength and stability while keeping the movement smooth and supported.

Stability ball

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Lying Hip Lift (On Stability Ball)

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Published: Apr 22, 2025 · Updated: Mar 15, 2026

With your upper back on the floor and feet resting on a stability ball, the Lying Hip Lift on a Stability Ball challenges you to drive your hips upward while managing the ball's instability. The goal is to form a straight line from shoulders to knees at the top of each repetition without letting the ball shift or roll.

The glutes are the primary driver of the hip extension, with the hamstrings assisting and the core working hard to maintain balance on the unstable surface. Hip extension exercises like hip lifts and hip thrusts produce strong glute activation and carry over to other compound movements like the deadlift (Plotkin et al., 2023). The stability ball amplifies the stabilization demand compared to floor-based versions, training body awareness and control alongside raw strength.

Among common lower-body exercises, hip lift variations consistently rank high for glute engagement (Neto et al., 2020). This exercise fits well in strength sessions or stability-focused workouts. Place the ball closer to your body to make it easier, or move it farther away and add a brief pause at the top to increase difficulty.

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Technique and form

How to perform the Lying Hip Lift (On Stability Ball)

Position a stability ball under your feet and lie on your back with arms at your sides, palms facing down to stabilize your body.
Place your heels on top of the ball with legs extended, keeping feet hip-width apart and toes pointing upward.
Engage your core by drawing your navel toward your spine while maintaining a neutral position in your lower back.
Exhale as you press through your heels and lift your hips off the ground until your body forms a straight line from shoulders to heels.
At the top position, squeeze your glutes tightly while keeping your core engaged and shoulders firmly on the ground.
Inhale as you slowly lower your hips back toward the floor in a controlled manner, stopping just before your lower back touches the ground.
Maintain tension in your hamstrings and glutes throughout the movement, preventing the ball from rolling away.
Complete the prescribed number of repetitions while focusing on a full range of motion and controlled movement speed.

Important information

Keep your neck relaxed and head on the floor throughout the exercise to avoid unnecessary strain.
If the exercise feels too challenging, place the ball closer to your body; for more difficulty, move the ball further away from your body.
Make sure your hips rise high enough to create a straight line from shoulders to heels, but avoid hyperextending your back.
For enhanced stability, place your arms slightly away from your body with palms pressing into the floor.

Lying Hip Lift (On Stability Ball) — Step 1

Lying Hip Lift (On Stability Ball) — Step 2

Common Mistakes: Lying Hip Lift (On Stability Ball)

Letting your lower back arch off the floor

Press your lower back into the ground throughout the movement. If it arches, the exercise is too advanced — try an easier variation.

Using momentum to swing

Slow, controlled movements engage your core much more effectively than fast, swinging reps.

Using too much weight

Isolation exercises are about feeling the muscle work, not lifting the heaviest weight possible. Pick a weight you can control for 10-15 reps.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Benefits of the Lying Hip Lift (On Stability Ball)

Builds stronger glute muscles

The Lying Hip Lift (On Stability Ball) directly targets your glute muscles, helping you build strength and size in this area over time.

Focused muscle targeting

As an isolation exercise, the Lying Hip Lift (On Stability Ball) lets you zero in on your glute muscles without other muscles taking over. This is great for bringing up a weak point or adding definition.

Increases overall strength

Regularly performing the Lying Hip Lift (On Stability Ball) with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

The stability ball forces your core to work harder to maintain balance, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Lying Hip Lift (On Stability Ball) can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Lying Hip Lift (On Stability Ball)

The Lying Hip Lift (On Stability Ball) is an isolation exercise that focuses your effort on the glute muscles. Here's a breakdown of every muscle involved.

Primary muscles

Glutes — Your glute muscles generate hip power and keep your pelvis stable. These are the main muscle doing the heavy lifting during the Lying Hip Lift (On Stability Ball).

Secondary muscles

Hamstrings — Your back of your thighs (hamstrings) control the lowering phase and assist the hips. While not the main focus, these muscles play an important supporting role.

The Lying Hip Lift (On Stability Ball) primarily works 1 muscle with 1 supporting muscle assisting the movement.

Risk Areas

Glutes Hamstrings

Muscles worked during the Lying Hip Lift (On Stability Ball)

FAQ - Lying Hip Lift (On Stability Ball)

What muscles does the Lying Hip Lift on a stability ball target?

This exercise primarily targets your glutes and hamstrings while requiring significant core activation for stability. Your lower back, hip flexors, and abdominal muscles also work as important stabilizers throughout the movement.

Is the Lying Hip Lift safe for people with lower back issues?

When performed with proper form, this exercise can actually benefit those with lower back problems by strengthening supporting muscles without compressing the spine. Start with minimal range of motion and progress gradually, stopping immediately if you feel any pain rather than muscle fatigue.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How can I modify this exercise to make it easier or more challenging?

For an easier version, place your feet wider apart on the ball or position the ball closer to your body. To increase difficulty, try performing the movement with one leg raised, holding a weight across your hips, or increasing time under tension by slowing down the movement.

How often should I include the Lying Hip Lift in my workout routine?

Include this exercise 2-3 times per week with at least 24-48 hours of recovery between sessions targeting the same muscle groups. Start with 2-3 sets of 10-15 repetitions, focusing on quality movement rather than quantity.