Medicine Ball Hip Thrusts
10 reps
Hold a medicine ball on your hips and drive them up through your heels.
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GLUTES
Medicine Ball Hip Thrusts
The medicine ball hip thrust adds light resistance to the bodyweight hip thrust by placing a medicine ball on your hips. It's an easy way to raise the challenge on your glutes and hamstrings without heavier equipment. Finding the right foot placement is key to feeling your glutes work.
How to do it
- 1
Lie on the floor with your heels roughly six inches from your glutes.
- 2
Hold a medicine ball with both hands and rest it over your hips.
- 3
Push through your heels and squeeze your glutes and hamstrings to raise your hips.
- 4
Pause once your hips line up with your knees and shoulders.
- 5
Lower slowly back down, keeping tension in your glutes rather than your lower back.
- 6
Experiment with foot position to find where your glutes engage best, and don't overextend at the top.