One foot on the ball, one leg in the air. Balance meets burn.
Keep both hips level and the ball still, move slow to stay balanced.
With your upper back on a bench and one foot on a ball that wants to roll away, a single glute has to extend the hip and stabilise it at the same time. The hamstrings work double duty, assisting the thrust while stopping the ball drifting. It earns its place as the control-heavy end of the hip thrust family, where the unstable surface forces slow, deliberate reps and punishes any hip drop instantly.
Probably rushing. Plant the foot in the centre of the ball, press down before you lift, and move slowly in both directions. The stillness of the ball is the scorecard for the set.
Not better, different. The ball adds a stability demand that lights up the hamstrings and forces control, while a solid floor lets you push harder on pure glute output. Use the ball version for control work.
The working glute is not bracing the pelvis. Extend the free leg with intent, brace your core, and lift only as high as you can keep both hip bones level.
