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Medicine Ball Glute Bridge being performed with proper form
Medicine Ball Glute Bridge demonstration video — proper form for the full movement.

How to do a Medicine Ball Glute Bridge

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
104,161
Popularity Rank
612th
Difficulty
Beginner
Glutes Strength
82 mSCORE 48th
Equipment Required

Workouts with Medicine Ball Glute Bridge

    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.

    Alternatives & Variations to Medicine Ball Glute Bridge

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    1. 1. Dumbbell Glute Bridge

      Photo of Dumbbell Glute Bridge being performed
      69.3 mSCORESWAPPED 796 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

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 536 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. Single Leg Kickback

      Photo of Single Leg Kickback being performed
      86.2 mSCORESWAPPED 381 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.

    4. 4. Glute Kickback Machine

      Photo of Glute Kickback Machine being performed
      94.6 mSCORESWAPPED 378 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.

    5. 5. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 368 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.