How to do a Medicine Ball Glute Bridge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Medicine Ball Glute Bridge
Workouts with Medicine Ball Glute Bridge
Target muscles worked
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.
- Lie face up on the floor, and bend your knees such that your heels are roughly 6 inches from your glutes.
- Grasp a medicine ball in both hands, and position it on your hips.
- Engage your glutes and hamstrings to raise your hips by driving your heels into the ground.
- Hold this position once your hips are inline with your shoulders and knees for the duration of the exercise.
- Maintain good posture by keeping your hips inline with your shoulders and knees.
- You should feel this exercise in your glutes and hamstrings, not your lower back.
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Generate My PlanAlternative Exercises to Medicine Ball Glute Bridge
1. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 796 TIMESThis 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. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 536 TIMESThis 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. Single Leg Kickback
86.2 mSCORESWAPPED 381 TIMESSingle 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.
- Beginner
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4. Glute Kickback Machine
94.6 mSCORESWAPPED 378 TIMESGlute 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
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- Glute Kickback Machine
5. Hip Thrust
97 mSCORESWAPPED 368 TIMESHip 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.
- Beginner
- Glutes