Physioball Hip Bridge
The Physioball Hip Bridge targets the Glutes and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Physioball Hip Bridge work?
The Physioball Hip Bridge primarily works the Glutes. Secondary muscles include the Hamstrings, which assist during the movement.
Is the Physioball Hip Bridge good for beginners?
Yes, the Physioball Hip Bridge is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Physioball Hip Bridge?
You need exercise ball to perform the Physioball Hip Bridge. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.