How to do a Stability Ball Hip Bridge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Stability Ball Hip Bridge
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more common Glute Bridge. Like Glute Bridge, this exercise is performed as a hold for time, and primarily targets the glutes. The use of a Stability Ball helps to add some instability to the movement which can help improve muscle activation.
- Sit upright on a stability ball before stepping forward to position just your upper back onto the ball, place your feet firmly on the ground shoulder-width apart, and extend your hips to flex your knees to 90 degrees.
- Keep your hands on your hips or hover them above the ground in case you become off balanced.
- Without moving the stability ball, descend your hips to the ground to just above the floor.
- Raise your hips by flexing your glutes back to the starting position.
Common Form Mistakes
Over Extending
Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.
Alternative Exercises to Stability Ball Hip Bridge
1. Glute Kickback Machine
94.6 mSCORESWAPPED 4,099 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
- Glutes
- Glute Kickback Machine
2. Hip Thrust
97 mSCORESWAPPED 4,016 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
3. Cable Hip Extension
89.9 mSCORESWAPPED 3,775 TIMESCable 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.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
4. Barbell Hip Thrust
95.2 mSCORESWAPPED 3,667 TIMESBarbell 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.
5. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 3,621 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.
6. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 3,454 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.
7. Single Leg Kickback
86.2 mSCORESWAPPED 3,383 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
- Glutes
8. Cable Pull Through
89.6 mSCORESWAPPED 2,379 TIMESCable 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.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
9. Step Up
60.5 mSCORESWAPPED 1,914 TIMESStep Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.
- Beginner
- Glutes
- Box
10. Elevated Hip Bridge
84.8 mSCORESWAPPED 1,657 TIMESThis 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.
- Beginner
- Glutes
- Flat Bench