Physioball Hip Bridge

A beginner strength exercise for the glutes and hamstrings, done with an exercise ball.

Movement guide

Physioball Hip Bridge

Demand · source-assignedEasy (unreviewed)

Equipment requiredExercise ball

Muscle focusGlutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Physioball Hip Bridge demonstrated on the 3D figure

3D demoPhysioball Hip BridgeBeginner · Exercise ball

Beginner grade (source-assigned).

Harder option

Single-leg glute bridge demonstrated on the 3D figure

3D demoSingle-leg glute bridgeIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Glutes. Also: Hamstrings.

Equipment

Exercise ball

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Hip Extension with Bands demonstrated on the 3D figure

3D demoHip Extension with BandsBeginner · A band

Hip Lift with Band demonstrated on the 3D figure

3D demoHip Lift with BandBeginner · A band

Standing band hip abduction demonstrated on the 3D figure

3D demoStanding band hip abductionBeginner · A band + An anchor point

Browse more

Questions people ask

What muscles does the Physioball Hip Bridge work?

Mainly the glutes, with help from the hamstrings.

What equipment do I need for the Physioball Hip Bridge?

Exercise ball.

Is the Physioball Hip Bridge good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Single-leg glute bridge.

How do I make the Physioball Hip Bridge harder?

Progress to the Single-leg glute bridge, or add load, range or slower lowering once your form is solid.