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Glutes

Physioball Hip Bridge

Physioball Hip Bridge (Start)Physioball Hip Bridge (End)
LevelBeginnerEquipmentExercise ballMechanicCompoundForcePush

A bridge with your feet or upper back on an exercise ball that challenges the glutes and hamstrings and adds a balance demand.

Strength
Primary musclesGlutes
Secondary musclesHamstrings

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.7 kcal/min

Estimate range 20–34 kcal (±25 %)

Muscle mass worked15 %
Effort during a set8.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on your back with your heels on the exercise ball and your knees bent.
  2. 2Place your arms at your sides for balance.
  3. 3Brace your core.

How to perform

  1. 1Press your heels into the ball and lift your hips up.
  2. 2Squeeze your glutes at the top, forming a straight line from shoulders to knees.
  3. 3Pause briefly.
  4. 4Lower your hips slowly to the floor.

Alternatives

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More with Exercise ball

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Stretches for Glutes

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