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Physioball Hip Bridge

Physioball Hip Bridge is a beginner compound exercise that mainly works your glutes, with help from your hamstrings.

💪 Glutes🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Physioball Hip Bridge: starting position
Starting position
Physioball Hip Bridge: end position
End position

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

Primary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Physioball Hip Bridge alternatives

Exercises that train the same main muscle, including options with other equipment.

Flutter KicksBodyweight · BeginnerPull ThroughCable · BeginnerHip Extension with BandsBand · BeginnerDownward Facing BalanceOther · IntermediateGlute KickbackBodyweight · BeginnerStep-up with Knee RaiseBodyweight · Beginner

FAQ

What muscles does the physioball hip bridge work?

It mainly works your glutes; your hamstrings assist.

How many sets and reps of physioball hip bridge should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the physioball hip bridge good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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