The Swiss ball hip thrust strengthens the glutes while also engaging the core and promoting controlled spinal movement. Supporting the mid-back on the ball allows a smooth lift and lower of the hips, helping to improve pelvic stability, posture, and functional strength. This variation is often used in rehabilitation and fitness programs to safely build hip power.
- Using a swiss ball come into sitting.
- Slowly move the ball to the mid back as you step the feet away from the ball.
- Maintain a long neck position to ensure you do not collapse through the head.
- Equally pressing through both feet, lift the hips high as you squeeze the buttock.
- Maintain a neutral spine as you lower to the start position.
- Repeat as per Physiotherapist guidelines.