Physioball Hip BridgeMuscles Worked
The physioball hip bridge works your glutes as you lift your hips with your upper back resting on the ball, with your hamstrings helping to extend the hip. The ball shifts under you, so your core and hips also work to keep you steady, and you need nothing else.
PrimaryGlutes
SecondaryHamstrings
- Equipment
- Exercise ball
- Level
- Beginner
- Type
- Compound
- Force
- Push
How to do it
- Sit on an exercise ball, then walk your feet forward and roll down until your upper back and shoulders rest on the ball.
- Plant your feet flat, hip width or slightly wider, with your knees bent and your hips dropped below the ball.
- Drive through your heels and squeeze your glutes to raise your hips until your body is flat like a tabletop.
- Pause at the top with your knees pointing straight ahead and the ball still.
- Lower your hips slowly toward the floor and repeat, staying centered on the ball.
Form tips
- Keep your head and neck relaxed on the ball and let your hips and glutes do the lifting.
- If the ball rolls side to side, widen your stance until you can control it.
Why it made the list
No. 12 of 12
Best Glute Exercises
Exercise ball hip bridge adds instability for increased glute and core engagement. Great for home training.
More glute exercises
See it on your own body map
Log your Physioball Hip Bridge sets in KasMaker and watch your glutes and hamstrings fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
