Physioball Hip Bridge

Also called stability ball hip thrust, swiss ball bridge and ball hip bridge.

Works

Glutes, plus hamstrings

Equipment

Stability ball

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
2. Pause at the top of the motion and return to the starting position.

Cues

• Upper back on the ball.
• Feet flat, hip width.
• Drive the hips up with the glutes.
• Pause 1 second at the top.

Common mistakes

• Ball rolling away.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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