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Stability Ball Hamstring Floor Tap
A stability ball bridge variation that targets hamstrings and glutes to build posterior chain strength and core stability; the controlled floor tap enhances eccentric control and balance.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Lower Back, Calves
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 MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius, Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back with arms at sides, palms down. Place heels on stability ball, feet hip-width apart.
- Engage core by pulling belly button to spine.
- Press heels into ball and squeeze glutes to lift hips until body forms straight line from shoulders to knees.
- Slowly lower hips to lightly tap floor without resting.
- Immediately lift hips back to bridge position.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Press heels firmly into ball.
- Squeeze glutes at top.
- Keep core tight.
- Avoid back arch.
Breathing
Inhale as you lower hips; exhale as you lift.
Tempo
3-0-2
Range of Motion
Lower hips until glutes lightly touch floor; lift until shoulders, hips, and knees align in straight line without arching back.
Safety
Safety Notes
- Use properly inflated ball sized for your height.
- Perform on non-slip surface.
- Stop if knee or back pain occurs.
- Maintain neutral spine.
Spotting
No spotting needed; exercise performed solo with focus on control.
Common Mistakes
- Arching lower back during lift.
- Lowering too quickly.
- Allowing ball to roll.
- Not engaging core.
When to Avoid
- Acute lower back pain
- Knee injuries
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion
Build Up First
- Master basic glute bridge
- Core stability competency
Also known as
Stability Ball Glute Bridge Tap, Swiss Ball Hamstring Bridge, Exercise Ball Hip Lift Tap
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