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Stability Ball Glute Bridge
A stability ball variation of the hip thrust that targets glutes and hamstrings to build strength and stability; enhances core engagement through added instability for better coordination and pelvic control.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Adductors
Popularity Score
7
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
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
6/10Transverse Abdominis
Lower Back
5/10Erector Spinae
Adductors
4/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor with heels or calves on a stability ball, knees bent at 90 degrees, arms by your sides, and core braced.
- Engage your core and squeeze your glutes.
- Press heels into the ball to lift hips off the floor.
- Form a straight line from knees to shoulders at the top.
- Hold briefly, keeping glutes tight.
- Slowly lower hips toward the floor with control.
- Repeat for desired reps, maintaining ball stability.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Keep spine neutral
- Press evenly through heels
- Brace core tight
- Avoid arching back
Breathing
Inhale as you lower your hips; exhale as you lift and squeeze your glutes, bracing your core throughout.
Tempo
3-1-2
Range of Motion
Lift hips until your body forms a straight line from knees to shoulders; lower until hips nearly touch the floor without resting.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Stop if ball slips or control is lost
- Maintain neutral spine to prevent strain
- Use mat for shoulder comfort
- Warm up hips and core first
Spotting
No spotter needed; perform in open space and use a larger ball for beginners if instability is challenging.
Common Mistakes
- Overarching lower back
- Allowing ball to roll away
- Hyperextending hips at top
- Not engaging core
- Lifting unevenly
When to Avoid
- Acute lower back injury
- Uncontrolled hypertension
- Recent hip surgery
Flexibility Needed
- Adequate hip extension range
- Shoulder comfort on floor
Build Up First
- Master basic glute bridge
- Core bracing proficiency
Also known as
Swiss Ball Glute Bridge, Exercise Ball Bridge, Ball Hip Bridge
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