Physioball Hip Bridge

A glute bridge performed with the upper back supported on an exercise ball, creating an unstable surface that increases core activation and glute engagement.

Instructions

1. Lay on your back with your upper back and shoulders supported on a physioball or stability ball.
2. Position your feet flat on the floor, hip-width apart or slightly wider, about 12-18 inches from the ball.
3. Keep your arms at your sides with palms facing down for balance.
4. Press through your feet and engage your glutes to lift your hips off the ground.
5. Continue extending until your torso is parallel to the ground, creating a straight line from your knees to your shoulders.
6. Pause briefly at the top of the movement, squeezing your glutes hard.
7. Lower your hips back down with control, allowing the ball to roll slightly as needed.
8. Repeat for the desired number of repetitions.

Tips

• The instability of the ball requires greater core stabilization and increases glute activation compared to a floor bridge.
• Keep your chest up and avoid overarching your lower back; drive the movement from your glutes.
• Maintain steady foot and knee position throughout; knees should stay over your ankles and not cave inward.
• Progress by increasing reps first, then adding a pause at the top, then adding weight across your hips.
• This exercise is particularly effective for glute activation and is excellent for those with lower back issues due to the reduced stress on the lumbar spine.
• Breathe steadily; exhale as you drive your hips up and inhale as you lower.