Physioball Hip Bridge

Physioball Hip Bridge is a beginner-level compound in the strength category that primarily works the glutes. It also recruits the hamstrings. It is performed with exercise ball.

How to do it

1. 1Lay 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. 2Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
3. 3Pause at the top of the motion and return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.