MaghribFit

Physioball Hip Bridge

Physioball Hip Bridge

Primary muscles

Glutes

Secondary muscles

Hamstrings

Equipment: Stability Ball

Level: Beginner

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  1. Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
  2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
  3. Pause at the top of the motion and return to the starting position.

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.