Legs · Stability Ball
on Stability Ball Lying Hip Lift
How to do the on stability ball lying hip lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Lie on your back with your heels resting on top of a stability ball and arms flat at your sides. Brace your core and drive your heels into the ball to lift your hips until your body forms a straight line from shoulders to heels. Squeeze your glutes at the top, then lower under control.
- 1Feel your glutes and hamstrings lift your hips off the floor
- 2Press your heels into the ball and squeeze your glutes at the top
- 3Keep your core braced to hold the ball steady
Common mistakes
- Don't arch your lower back to push your hips higher
- Avoid letting the ball wobble or your hips drop unevenly
- Don't rush; lift and lower with control
Muscles worked
The on stability ball lying hip lift mainly works the glutes and hamstrings, with the lower back and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
Kovo programs the on stability ball lying hip lift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.