Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Glute Bridge
A glute bridge variation on an unstable balance trainer that targets glutes and hamstrings to build posterior chain strength and core stability; enhances balance and activation through instability.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on the floor with knees bent and feet hip-width apart on the dome side of the balance trainer, arms at sides with palms down.
- Engage core by bracing abs and tucking pelvis.
- Exhale and drive through heels to lift hips toward ceiling.
- Squeeze glutes at top to form straight line from shoulders to knees.
- Hold contraction for 1 second.
- Inhale and lower hips slowly with control.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Brace core tight
- Keep back neutral
- Maintain straight line
Breathing
Inhale during descent, exhale during ascent and glute squeeze.
Tempo
2-1-1
Range of Motion
Lower hips until they lightly touch floor; lift until shoulders, hips, and knees align straight.
Safety
Safety Notes
- Place trainer on non-slip surface
- Avoid if acute lower back pain
- Stop if knee discomfort arises
- Use padding for weighted versions
Spotting
Not typically needed for bodyweight; for added weight, spotter assists by supporting hips during descent.
Common Mistakes
- Arching lower back
- Feet too far from glutes
- Relaxing core
- Rushing the lowering phase
When to Avoid
- Lower back strain
- Acute hip injury
- Knee instability
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot placement
Build Up First
- Master basic glute bridge
- Core bracing proficiency
Also known as
BOSU Glute Bridge, BOSU Ball Hip Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Toe Touch
Balance Trainer
Hamstrings
Balance Trainer Hip Thrust
Balance Trainer
Glutes
Balance Trainer Half Burpee
Balance Trainer
Quads, Glutes
Balance Trainer Curtsy Lunge
Balance Trainer
Quads, Glutes
Balance Trainer Walking Lunge
Balance Trainer
Glutes
Balance Trainer Single-Leg Hip Thrust
Balance Trainer, Flat Bench
Glutes
Balance Trainer Plank
Balance Trainer
Abs
Balance Trainer Burpee
Balance Trainer
Quads
Balance Trainer Crunch
Balance Trainer
Abs
Balance Trainer Step Up
Balance Trainer
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
