Stability Ball Hip Bridge

A glute bridge with the feet on a stability ball, adding an anti-rotation and balance demand to the basic bridge pattern.

How to do it

1. Lie face-up on the floor and place both feet on top of a stability ball.
2. Arms rest at the sides on the floor for balance.
3. Squeeze the glutes and press the heels into the ball to raise the hips.
4. Finish with a straight line from shoulders to knees.
5. Lower the hips under control without the ball rolling away.
6. Repeat for the recommended number of repetitions.

Tips

• The ball will try to drift — keep the feet pressed straight down.
• No hyperextension at the top; stop when the body is in a line.

Muscles

Primary: Glutes (max)

Secondary: Hamstrings, Abs