Medicine Ball Hip Thrusts
A weighted hip extension movement that targets the glutes and hamstrings to build posterior chain strength; commonly scaled by adjusting ball weight or tempo.
About Exercise
Equipment
Medicine Ball
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Abs, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
4/10Rectus Femoris
Abs
4/10Transverse Abdominis
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place a medicine ball across your hips, holding it steady with both hands.
- Brace your core and tuck your chin slightly.
- Drive through your heels to lift your hips toward the ceiling.
- Squeeze your glutes hard at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees.
- Lower your hips back to the floor with control.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes
- Ribs down
- Chin tucked
Breathing
Exhale as you drive your hips up; inhale as you lower back down.
Tempo
3-1-1
Range of Motion
Lower until hips touch the floor; raise until hips are fully extended without arching the lower back.
Safety
Safety Notes
- Avoid excessive arching of the lumbar spine at the top.
- Ensure the medicine ball is balanced securely before thrusting.
Spotting
Not recommended; self-spot by holding the ball securely.
Common Mistakes
- Arching lower back
- Pushing through toes
- Incomplete hip extension
- Hyperextending neck
When to Avoid
- Acute lower back pain
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Mastery of bodyweight glute bridge
- Basic core stability
Also known as
Medicine Ball Glute Bridge, Weighted Hip Thrust, Medicine Ball Glute Thrust
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