Exercise library · Glutes

How to Do Physioball Hip Bridge

Step-by-step instructions, muscles worked and workouts that use the physioball hip bridge.

Physioball Hip Bridge animated demonstration from start to end position

Main muscles	Glutes
Also works	Hamstrings
Equipment	Exercise Ball
Level	Beginner
Type	Strength

How to do it

Lay 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.
Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
Pause at the top of the motion and return to the starting position.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Downward Facing Balance animated demonstration

Downward Facing BalanceGlutes

Barbell Hip Thrust animated demonstration

Barbell Hip ThrustGlutes

Butt Lift (Bridge) animated demonstration

Butt Lift (Bridge)Glutes

Single Leg Glute Bridge animated demonstration

Single Leg Glute BridgeGlutes

Glute Kickback animated demonstration

Glute KickbackGlutes

Step-up with Knee Raise animated demonstration

Step-up with Knee RaiseGlutes

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

New fat-loss tips every day. Follow danfitnz everywhere: