Physioball Hip Bridge

A beginner strength exercise for the glutes, done with a exercise ball.

Physioball Hip Bridge: finishing position

Main muscles: Glutes
Also works: Hamstrings
Equipment: Exercise ball
Level: Beginner
Type: Compound
Movement: Push

How to do the Physioball Hip Bridge

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Physioball Hip Bridge

Questions

What muscles does the Physioball Hip Bridge work?

Mainly the glutes, with the hamstrings helping.

Is the Physioball Hip Bridge good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Physioball Hip Bridge?

Good alternatives that train the glutes: Downward Facing Balance, Flutter Kicks, Glute Kickback or Hip Extension with Bands.

How many sets and reps of the Physioball Hip Bridge should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).