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Physioball Hip Bridge

GlutesExercise ballBeginnerCompound
Physioball Hip Bridge — start position
Start
Physioball Hip Bridge — finish position
Finish
Muscles worked
PrimaryGlutes
SecondaryHamstrings

How to do it

  1. 01

    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. 02

    Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.

  3. 03

    Pause at the top of the motion and return to the starting position.

In the app

Physioball Hip Bridge appears when you own an exercise ball and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have an exercise ball

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With cable
With bodyweight
With bands

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