Stability-Ball Glute Bridge
Fire up your glutes and hamstrings while challenging your core stability. This effective bridge variation uses a stability ball to improve balance and build a stronger, sculpted posterior chain.
The Stability-Ball Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: exercise ball.
Required Equipment
Stability-Ball Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Stability-Ball Glute Bridge
Setup
Lie flat on your back on a mat with your arms resting at your sides.
Position the stability ball in front of your feet.
Place your heels on top of the ball with your knees bent at approximately a 90-degree angle.
Execution
Engage your core and squeeze your glutes to initiate the lift.
Press your heels down into the ball to lift your hips off the floor until your body forms a straight line from your knees to your shoulders.
Maintain tension in your glutes at the top of the movement for a brief hold.
Lower your hips back down to the starting position in a slow, controlled manner.
Keep your upper back and head in contact with the mat throughout the entire exercise.
Stability-Ball Glute Bridge FAQs
What muscles does the Stability-Ball Glute Bridge work?
The Stability-Ball Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Stability-Ball Glute Bridge?
Exercise ball.
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