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Balance Trainer Glute Bridge
This bodyweight bridge elevates the feet on a balance trainer, targeting the glutes and hamstrings to build posterior chain strength, hip extension power, and core stability.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lower Back
Popularity Score
6
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
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-90 seconds
How to Perform
Lie supine with knees bent and feet resting flat on the dome of the balance trainer, positioned hip-width apart. Place your arms flat on the floor beside your body for increased stability.
- Brace your core and drive through your heels into the balance trainer.
- Squeeze the glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
- Pause briefly at the peak contraction, ensuring hips are fully extended.
- Slowly lower your hips back toward the starting position with control.
- Avoid resting your hips fully on the floor between repetitions.
Coaching Tips
Form Cues
- Hips high and level.
- Squeeze the glutes.
- Rib cage down.
- Drive through your heels.
Breathing
Inhale as you lower the hips, and exhale forcefully as you drive the hips upward while maintaining core tension.
Tempo
2-1-1
Range of Motion
Move from the starting position until the hips are fully locked out and the torso and thighs align, without excessive lower back arching.
Safety
Safety Notes
- Stop immediately if you feel any pinching or sharp pain in the lower back or hips.
- Ensure the balance trainer is placed on a stable, non-slip surface.
Spotting
Not recommended. This is a bodyweight movement; reduce the range of motion if needed.
Common Mistakes
- Arching the lower back to extend hips.
- Using momentum or bouncing.
- Allowing the feet to slip.
- Failing to reach full hip extension.
When to Avoid
- Acute knee or hip pain.
- Severe lower back instability.
Flexibility Needed
- Adequate hip flexion and extension range of motion.
Build Up First
- Basic glute bridge competency on a stable surface.
Also known as
BOSU Glute Bridge, Stability Ball Glute Bridge, Elevated Foot Glute Bridge
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