Stability Ball Glute Bridge

A glute-focused exercise performed while lying on your back with feet on a stability ball, emphasizing hip extension and posterior chain activation.

Instructions

1. Lie on your back with arms at your sides, palms down
2. Place your feet on the stability ball with knees bent
3. Press through your feet and lift your hips toward the ceiling
4. Create a straight line from knees to shoulders at the top
5. Squeeze your glutes at the peak of the movement
6. Lower your hips back down with control
7. Repeat for desired reps

Tips

• Keep your core engaged throughout to prevent lower back strain
• Press through your heels to maximize glute activation
• Avoid hiking your hips unevenly; maintain alignment
• Feel the squeeze in your glutes at the top of each rep
• Breathe out as you lift and breathe in as you lower
• Control the ball to prevent it from rolling during the movement
• Progress by lifting one foot off the ball to increase difficulty