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Stability Ball Glute Bridge

Beginner

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A bodyweight hip extension exercise performed with feet on a stability ball to intensely target the glutes and hamstrings. Used to build strength, stability, and control in the posterior chain.

About Exercise

Equipment

Stability Ball, Body Weight

Difficulty

2/5 • Beginner

Primary Muscle Groups

Glutes

Secondary Muscles

Abs, Lower Back

Popularity Score

Goals

Stability

Hypertrophy

Endurance

Training Style

Functional Training

Balance Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Glutes

10/10

Glute Max

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Abs

4/10

Rectus Abdominis, Transverse Abdominis

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

30-90 seconds • Rest shorter for endurance focus, longer for strength endurance.

How to Perform

Lie supine on the floor with arms resting at your sides, knees bent, and both heels placed firmly on top of a stability ball. Position your hips close to the ball so knees are bent 90 degrees or slightly less.

Engage your core and glutes to lift your hips off the floor until your body forms a straight line from shoulders to knees.
Drive through your heels, squeezing the glutes intensely at the peak contraction.
Hold briefly, maintaining stability over the moving ball.
Slowly lower your hips back toward the floor with control, without letting them fully relax.
Maintain constant tension throughout the set.

Coaching Tips

Form Cues

Squeeze glutes hard
Hips high and stable
Maintain straight torso
Press through heels

Breathing

Inhale while lowering your hips (eccentric phase) and exhale forcefully as you drive your hips upward (concentric phase), bracing the core throughout.