Ball Hip Raise


  • Lean on the ball at a slight incline angle. Feet flat on the ground for support and hands at your side for stability. Your hips are low to the ground and your legs at a 90 degree angle.
  • Raise your hips by rolling the ball back at the same time.
  • Keep feet in place.
  • Hold for 1-2 seconds, then roll back to the starting position.


  • Try to avoid sitting on the ground, keep a constant tension of the muscle.
Primary muscles Gluteus maximus Hamstrings
Secondary muscles Quads Erector spinae