Stability Ball Glute Bridge
Glute bridge with heels on a stability ball — adds balance demand to the bridge.
Level: Advanced
Primary: Glutes
Secondary: Hamstrings
Movement: Compound
Tags: Balance / Stability Hinge
Type: Light Activity
Equipment: Stability Ball
Sports: Football Running Soccer
Target muscles
The glutes and hamstrings drive hip extension. The deep core stabilizes against the rolling ball.
How to perform
Setup
Lie on your back with heels resting on the stability ball, legs nearly straight.
Execution
Engage the glutes and hamstrings to lift the hips until the body forms a straight line from shoulders to heels. Hold briefly. Lower slowly.
Common mistakes
- Letting the ball roll.
- Hyperextending the lower back.
- Cutting the range.
- Going too fast.
- Skipping peak contraction.
Progressions and regressions
Regress to floor glute bridges. To progress, work hamstring curls (rolling the ball in toward the glutes).
Programming notes
Glute and hamstring work. 3 sets of 10-12 reps, twice a week.
