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.

Strength exercises

Core exercises

Bodybuilding exercises

Stability ball

Fatigue level

Low 2/3 High

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Lying Hip Lift (On Stability Ball)

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Lying Hip Lift (On Stability Ball)

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The Lying Hip Lift (on Stability Ball) starts with your upper back supported on the floor and your feet resting on the ball as you lift your hips upward. The unstable surface forces you to move with control, keeping your body steady while your hips rise and lower. The goal is to form a straight line from shoulders to knees at the top without letting the ball roll around.

This exercise strengthens the muscles around the hips and thighs while also training your core to stay firm during movement. You should feel the work mainly in your hips and the back of your upper legs, with your core helping to keep balance. Keeping your ribs down, hips level, and the tempo slow makes the exercise feel solid instead of shaky.

Lying Hip Lift (on Stability Ball) fits well in strength sessions or stability-focused workouts. To make it easier, place the ball closer to your body so your knees stay more bent. To increase difficulty, move the ball farther away or pause briefly at the top of each lift while maintaining control and steady breathing.

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.

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.