Procaryote
Hip · Strengthening

Glute Bridge on Ball

Glute bridge on ball, 3 sets, 10 repetitions, controlled movement

Illustration of the Glute Bridge on Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your back with your feet on a gym ball, arms along your sides. Slowly lift your pelvis by contracting your glutes until your body forms a straight line from shoulders to knees. Lower gently, controlling the movement without touching the ground with your glutes.

Tips: Keep your back straight and avoid excessive arching of the spine. Engage your abdominal muscles to stabilize the pelvis during the exercise.

Progression: Gradually increase the number of repetitions or hold the top position for a few extra seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
gym ball
Starting position
Lying on back with feet on ball
Clinical goal
Strengthening gluteal muscles and hip stabilization
Also known as
Pelvic lift on ball, Ball bridge, Hip bridge on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.