Medicine Ball Glute Bridge
10 reps
Press your heels down and lift your hips while holding a ball on your pelvis.
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GLUTES
Medicine Ball Glute Bridge
A bridge variation where a medicine ball is held against the hips to add a little resistance and a balance challenge. It works the glutes and hamstrings while the core stays engaged to keep the ball steady. This is an accessible way to start loading your bridges without needing a barbell.
How to do it
- 1
Lie on your back with knees bent and heels pulled in to roughly a hand's width from your glutes.
- 2
Hold a medicine ball in both hands and rest it over your hip bones.
- 3
Push your heels into the floor and squeeze your glutes to raise your hips upward.
- 4
Bring your hips level with your knees and shoulders, then hold that top position.
- 5
Keep your torso aligned and feel the work in your glutes and hamstrings, not your lower back.