Procaryote
Hip · Strengthening

Glute Bridge with Ball Between Knees and Transverse Engagement

Glute bridge with ball between knees and transverse engagement, 3 sets, 12 repetitions, hold 3 seconds at the top

Illustration of the Glute Bridge with Ball Between Knees and Transverse Engagement exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Hold: 3 seconds at the top

Description: Lie on your back with knees bent, feet flat on the ground, and place a small ball between your knees. Contract the pelvic floor muscles and transverse abdominis, then slowly lift your pelvis to form a straight line from shoulders to knees, squeezing the ball with your knees. Hold the top position for 3 seconds, then gently lower without releasing the contraction.

Tips: Keep your back straight without excessive arching, and ensure the ball does not slip by firmly squeezing with your knees. Breathe calmly and control the movement to maximize effectiveness.

Progression: When the exercise becomes easy, gradually increase the hold duration from 3 to 5 seconds.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
small exercise ball
Starting position
Lying on back, knees bent, ball between knees
Clinical goal
Strengthen gluteal muscles and stabilize the hip by engaging the transverse abdominis
Also known as
glute bridge with ball, pelvic lift with ball, hip adduction bridge, ball-assisted hip strengthening

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.