All training resources
Exercise guide
Stability Ball Hip Bridge
A glute bridge with the feet on a stability ball, adding an anti-rotation and balance demand to the basic bridge pattern.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · rectus abdominis
- Goals
- hypertrophy · rehabilitation
- Equipment
- Stability ball
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face-up on the floor and place both feet on top of a stability ball.
- Arms rest at the sides on the floor for balance.
- Squeeze the glutes and press the heels into the ball to raise the hips.
- Finish with a straight line from shoulders to knees.
- Lower the hips under control without the ball rolling away.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- The ball will try to drift — keep the feet pressed straight down.
- No hyperextension at the top; stop when the body is in a line.