Procaryote
Knee · Strengthening

Dynamic Glute Bridge with Ball Between Knees

Dynamic glute bridge with ball, 3 sets, 12 repetitions, ball placed between knees

Illustration of the Dynamic Glute Bridge with Ball Between Knees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Lie on your back with knees bent, feet flat on the ground, and place a ball between your knees. Slowly lift your pelvis by contracting your glutes while maintaining the ball squeezed between your knees, then gently lower without touching the ground.

Tips: Keep your back straight and avoid excessive arching of the spine. Engage your abdominal muscles to stabilize the pelvis and maintain pressure on the ball to activate the adductor muscles.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
ball
Starting position
Lying on the back with knees bent, feet flat on the ground, ball between the knees
Clinical goal
Strengthen the muscles around the knee and improve pelvic stability
Also known as
glute bridge with ball, pelvic lift with ball, dynamic bridge with ball

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Dynamic Glute Bridge with Knee FlexionDynamic glute bridge with knee flexion, 3 sets, 10 repetitions per leg Dynamic Hamstring Strengthening on the Inner TrackDynamic hamstring strengthening on the inner track, 3 sets, 10 repetitions per leg Dynamic Hamstring StretchDynamic hamstring stretch, 2 sets, 10 repetitions per leg Dynamic lateral step runDynamic lateral step run, 3 sets, 12 repetitions per side Dynamic Lunge for Knee StrengtheningDynamic lunge, 3 sets, 10 repetitions per leg Dynamic step runningDynamic step running, 3 sets, 20 seconds, 40 seconds rest between sets Dynamic Step Up with JumpDynamic step up with jump, 3 sets, 8 repetitions per leg, stable bench Eccentric Gliding with Trunk RotationEccentric gliding with trunk rotation, 3 sets, 10 repetitions, with ball or roller under the knee

See all knee exercises →

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.