A hip thrust with your upper back on a stability ball instead of a bench. The unstable support makes your glutes and trunk work to keep the hips level as you drive up.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit in front of a stability ball and walk your feet out until your upper back rests on it, feet flat and hip-width apart, arms crossed on your chest.
Let your hips drop toward the floor while the ball stays under your shoulders.
Drive through your heels to raise your hips until your body is level from knees to shoulders.
Squeeze your glutes and hold the top briefly without letting the ball roll.
Lower under control and repeat.
Breathing: Exhale as you lift, inhale as you lower.
Shins vertical at the top
Ribs down
Keep the ball still
Rolling the ball back and forth
Arching the lower back at the top
Feet too close so the quads take over
Use a ball sized so your hips reach knee height at the top.