Medicine Ball Hip Thrusters
Hip thrust with a medicine ball loaded on the lower abdomen — accessible loaded hip extension.
Level: Advanced
Primary: Glutes
Secondary: Hamstrings
Movement: Compound
Tags: Explosive Hinge Olympic Lift
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic
Equipment: Medicine Ball
Sports: Football MMA Rugby Running Soccer Track and Field
Target muscles
The gluteus maximus drives hip extension. The hamstrings co-contract. The trunk braces against the load. The medicine ball provides accessible loading without the bench-and-barbell setup.
How to perform
Setup
Lie on your back with knees bent and a medicine ball resting on the lower abdomen.
Execution
Drive through the heels and squeeze the glutes to thrust the hips upward toward the ceiling. Pause at peak. Slowly lower back down. Keep the upper back grounded.
Common mistakes
- Hyperextending the lower back.
- Pushing off the toes.
- Letting the knees collapse.
- Going too heavy.
- Pumping reps with no top squeeze.
Progressions and regressions
Regress to bodyweight glute bridges. To progress, increase ball weight, move to dumbbell or barbell hip thrusts.
Programming notes
Glute work. 3-4 sets of 12-15 reps, twice a week.
