Physioball Hip Bridge
Muscles worked
Instructions
- 1Lay 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.
- 2Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
- 3Pause at the top of the motion and return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Physioball Hip Bridge
The physioball hip bridge is a glute isolation exercise where the upper back rests on a stability ball while the feet stay on the floor, with the hips left unsupported. Starting from this suspended position, you extend the hips by contracting the glutes and hamstrings to lift the pelvis until the knees, hips, and shoulders form a straight line. The ball adds a balance component to the movement, recruiting more core stabilizing muscles compared to a classic hip thrust on a fixed bench. It's an excellent exercise for building glute activation, particularly useful as a warm-up before a leg session or as corrective work for underactive glutes, requiring no added load.
check_circleBenefits
- check_circleStrongly builds glute activation
- check_circleAdds a stability component thanks to the ball's instability
- check_circleAlso engages the hamstrings as support
- check_circleGreat warm-up exercise requiring no added load
lightbulbExecution tips
- lightbulbPosition the ball under the shoulder blades, not lower on the back
- lightbulbKeep the feet at hip width or wider for more stability
- lightbulbSqueeze the glutes hard at the top of the movement
- lightbulbKeep the chin slightly tucked to align the neck
warningCommon mistakes
- warningOverarching the lower back at the top of the movement
- warningPlacing the feet too close to the ball, reducing useful range
- warningLetting the ball roll uncontrolled during the set
- warningPushing with the lower back instead of the glutes
helpFrequently asked questions
Can I add weight to this exercise?expand_more
Yes, once the movement is mastered, a load can be placed on the hips to increase difficulty.
What's the difference from the classic hip thrust?expand_more
The ball adds a balance and stability element that a fixed hip thrust bench doesn't offer.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.