Balance Trainer Balance Bar Hip Thrusters
10 reps
Rest your shoulders on the dome and drive your hips up to a bridge, then lower.
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GLUTES
Balance Trainer Balance Bar Hip Thrusters
A hip thrust set up against a BOSU dome with a balance bar loaded across the hips. Leaning on the dome adds a little wobble that boosts glute recruitment while keeping your upper back supported. A comfortable way to add variety and better activation to your glute training.
How to do it
- 1
Sit on the floor in front of the balance trainer, knees bent and feet flat.
- 2
Lay the balance bar across your hips and lean back so your shoulders and head rest on the dome.
- 3
Drive your hips upward into a bridge, squeezing your glutes at the top.
- 4
Pause briefly, then lower your hips back toward the floor under control.
- 5
Keep your core braced and avoid over-arching your lower back at the top.
- 6
Push only as high as gives you a strong glute squeeze, not your absolute limit.