glutes · Exercise ball · Beginner
Stability-Ball Hip Bridge
The stability-ball hip bridge rests the upper back on a ball, which adds range to the bridge and makes the glutes stabilise as well as extend the hip.
Why it's in a glute program: Extra range and stability work for the bridge pattern.
How to do the stability-ball hip bridge
- Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
- Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
- Pause at the top of the motion and return to the starting position.
Form cues
- Upper back on the ball, feet flat.
- Lift until shoulders, hips, and knees line up.
- Squeeze at the top.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: exercise ball.
