Stability Ball Hip Bridge
10 reps
With your upper back on the ball, lower your hips, then squeeze your glutes to lift them back up.
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GLUTES
Stability Ball Hip Bridge
A glute bridge variation with your upper back propped on a stability ball. Like the standard bridge it mainly hits the glutes, but the rolling ball adds instability that ramps up muscle activation. It's a good way to challenge your glute drive and core control at once.
How to do it
- 1
Sit on a stability ball, then walk forward until just your upper back rests on the ball, feet flat and shoulder-width apart, hips up and knees bent to 90 degrees.
- 2
Rest your hands on your hips or hover them near the floor in case you lose balance.
- 3
Keeping the ball still, lower your hips toward the floor to just above the ground.
- 4
Squeeze your glutes to lift your hips back up to the start.
- 5
Avoid over-extending at the top; drive up only to where you feel a strong glute squeeze and hold there.