Exercises / Hip & gluteal
Stability-ball bridge
- Strength
- Hip & gluteal
- Stability ball
Lift the hips with both heels resting on a stable exercise ball.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common starting dose: 6-10 repetitions, 2 sets.
Start: Supine, heels on ball
Steps
- Lie on the back with heels on the ball and arms on the floor.
- Press the heels down and lift the hips until the trunk and legs align.
- Lower slowly without letting the ball roll away.
Cues
- Keep the ribs down
- Lift both hips evenly
Common mistakes
- Arching the low back
- Letting the ball roll sideways
- Holding the breath
Used for
- Hip extension with balance demand
- Bridge progression
Take care (2)
- Use a nonslip ball and clear space around it.
- Keep support nearby if balance is uncertain.
Evidence (1)
- In 30 healthy adults, ball bridging changed trunk muscle activity compared with other bridge variations; treatment outcomes were not assessed.1
Easier
Harder
References (1)
- Stevens VK, Bouche KG, Mahieu NN, Coorevits PL, Vanderstraeten GG, Danneels LA. BMC Musculoskelet Disord. 2006;7:75. Trunk muscle activity in healthy subjects during bridging stabilization exercises