Physioball Hip Bridge

How to do the Physioball Hip Bridge

1. Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
3. Pause at the top of the motion and return to the starting position.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	hamstrings
Equipment	exercise ball
Difficulty	beginner
Type	compound

No exercise ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Glute Kickback Bodyweight Step-up with Knee Raise Bodyweight Hip Extension with Bands Resistance Bands Butt Lift (Bridge) Bodyweight Leg Lift Bodyweight Single Leg Glute Bridge Bodyweight

Harder than the Physioball Hip Bridge

Kneeling Jump Squat expert · Barbell One-Legged Cable Kickback intermediate · Cable Machine Kneeling Squat intermediate · Barbell

Superset the Physioball Hip Bridge with

Opposing quads work — alternate sets without extra rest.

Barbell Side Split Squat quads Barbell Squat quads Barbell Walking Lunge quads Bodyweight Squat quads

Common questions

What muscles does the Physioball Hip Bridge work?

The Physioball Hip Bridge primarily works the glutes, with the hamstrings as secondary movers. Glute Kickback, Hip Extension with Bands, and Step-up with Knee Raise train the same muscle, across 6 equipment types.

What equipment do you need for the Physioball Hip Bridge?

An Exercise Ball. Without an exercise ball, Glute Kickback, Step-up with Knee Raise, and Hip Extension with Bands train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Physioball Hip Bridge suitable for beginners?

Yes, the Physioball Hip Bridge is rated beginner. Kneeling Jump Squat, One-Legged Cable Kickback, and Kneeling Squat are the progressions from here.

Where should the Physioball Hip Bridge go in a workout?

Early — the Physioball Hip Bridge is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Barbell Side Split Squat and Barbell Squat later.

Similar exercises

Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands Step-up with Knee Raise Bodyweight Barbell Glute Bridge Barbell Barbell Hip Thrust Barbell Butt Lift (Bridge) Bodyweight