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Medicine Ball Glute Bridge
A glute bridge variation using a medicine ball placed on the hips for added resistance, primarily targeting the glutes and hamstrings to build strength and stability in the posterior chain.
About Exercise
Equipment
Medicine Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
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
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Shorter rest for glute activation sets, longer for heavier sets.
How to Perform
Lie face up on the floor with knees bent, feet flat, and heels about 6 inches from the glutes. Center the medicine ball over your hip crease, holding it with both hands to keep it secure.
- Brace your core and squeeze your glutes before starting the movement.
- Drive your hips upward by pushing through your heels, maintaining a neutral spine.
- Continue lifting until your body forms a straight line from shoulders to knees.
- Pause briefly at the top, ensuring maximal glute contraction.
- Slowly lower your hips back down towards the floor under control.
- Touch the floor lightly before immediately starting the next repetition.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Hips up high
- Drive through heels
- Maintain core brace
Breathing
Inhale during the descent (lowering the hips); exhale forcefully as you drive the hips upward and brace the core.
Tempo
2-1-1
Range of Motion
Hips move from resting near the floor up to full extension, where the hips are locked in line with the knees and shoulders.
Safety
Safety Notes
- Avoid letting the lower back arch at the top of the movement to prevent spinal stress.
- Start with lighter weight to master glute activation.
- Ensure the medicine ball is held securely.
Spotting
Not recommended. If the weight is too heavy, reduce the weight or switch to a fixed resistance machine.
Common Mistakes
- Arching the lower back excessively
- Lifting hips too fast
- Allowing knees to cave inward
- Not controlling the descent
When to Avoid
- Acute low back pain or disc injury
- Severe hip joint pain
Flexibility Needed
- Sufficient hip extension range of motion
Build Up First
- Ability to perform a bodyweight glute bridge correctly
- Basic core bracing competency
Also known as
Medicine Ball Hip Thrusts, Medicine Ball Hip Thrust, Weighted Glute Bridge
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