Demo & instructions
Stability Ball Glute Bridge
Also known as: Swiss Ball Hip Bridge, Feet-on-Ball Glute Bridge, Ball Hip Lift
Instructions
A glute bridge with your heels resting on a ball instead of the floor. The raised, slightly unsteady footing brings the hamstrings in more and teaches the hips to lift without wobbling.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–25 reps
Setup
- 1Lie on your back with your arms on the floor by your sides, palms down.
- 2Rest your heels and lower calves on top of the ball with your legs straight or softly bent.
- 3Gently tighten your midsection so your lower back is neither arched nor pressed flat.
Execution
- 1Press your heels down into the ball and lift your hips toward the ceiling.
- 2Stop when your body forms a straight line from shoulders to heels.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
