How to do a Medicine Ball Glute Bridge

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Medicine Ball Glute Bridge

Sets Logged
79,521
Popularity Rank
435th
Difficulty
Beginner
Glutes Strength
82 mSCORE 48th
Equipment Required

Target muscles worked

Primary Muscles
Glutes
Secondary Muscles
Hamstrings

Instructions for Proper Form

A variation of the glute bridge that incorporates a medicine ball either held on the hips or placed under the feet. This exercise targets the glutes, hamstrings, and core, enhancing stability and strength with the added challenge of balancing the ball.

  1. Lie face up on the floor, and bend your knees such that your heels are roughly 6 inches from your glutes.
  2. Grasp a medicine ball in both hands, and position it on your hips.
  3. Engage your glutes and hamstrings to raise your hips by driving your heels into the ground.
  4. Hold this position once your hips are inline with your shoulders and knees for the duration of the exercise.
  5. Maintain good posture by keeping your hips inline with your shoulders and knees.
  6. You should feel this exercise in your glutes and hamstrings, not your lower back.

Alternative Exercises to Medicine Ball Glute Bridge

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  1. 1. Dumbbell Glute Bridge

    Photo of Dumbbell Glute Bridge being performed
    69.3 mSCORESWAPPED 875 TIMES

    This exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.

  2. 2. Dumbbell Hip Thrust

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    88.1 mSCORESWAPPED 598 TIMES

    This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

  3. 3. Medicine Ball Hip Thrusts

    Photo of Medicine Ball Hip Thrusts being performed
    52.3 mSCORESWAPPED 528 TIMES

    This exercise is a weighted variation on the more standard Hit Thrust. By holding a medicine ball against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

  4. 4. Glute Kickback Machine

    Photo of Glute Kickback Machine being performed
    94.6 mSCORESWAPPED 383 TIMES

    Glute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.

    • Beginner
    • Glutes
    • Glute Kickback Machine

  5. 5. Hip Thrust

    Photo of Hip Thrust being performed
    97 mSCORESWAPPED 373 TIMES

    Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

  6. 6. Single Leg Kickback

    Photo of Single Leg Kickback being performed
    86.2 mSCORESWAPPED 357 TIMES

    Single Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.

  7. 7. Cable Hip Extension

    Photo of Cable Hip Extension being performed
    89.9 mSCORESWAPPED 346 TIMES

    Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.

  8. 8. Barbell Hip Thrust

    Photo of Barbell Hip Thrust being performed
    95.2 mSCORESWAPPED 334 TIMES

    Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

  9. 9. Cable Pull Through

    Photo of Cable Pull Through being performed
    89.6 mSCORESWAPPED 283 TIMES

    Cable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.

  10. 10. Elevated Hip Bridge

    Photo of Elevated Hip Bridge being performed
    84.8 mSCORESWAPPED 220 TIMES

    This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.