How to do a Medicine Ball Glute Bridge

Authored by Fitbod

About Medicine Ball Glute Bridge

Sets Logged
69,687
Popularity Rank
553rd
Difficulty
Beginner
Glutes Strength
85 mSCORE 50th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.