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Glutes · Intermediate

Stability Ball Glute Bridge

Glute bridge with the heels supported on a stability ball for posterior-chain strength and balance.

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Stability Ball Glute Bridge demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Stability Ball

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both heels centered on top of a stability ball, legs nearly straight, and arms beside you.
  2. 02Brace your trunk and press your heels down without allowing the ball to roll.
  3. 03Extend your hips until your body forms a straight line from shoulders to heels.
  4. 04Pause with your glutes contracted, knees straight, and pelvis level.
  5. 05Lower your hips slowly while keeping both heels on the ball.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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