Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
Starting position
End position
How to Do Physioball Hip Bridge
- 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.
- Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
- Pause at the top of the motion and return to the starting position.
Muscles Worked
Alternatives to Physioball Hip Bridge
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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2
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
-
3
Single Leg Glute Bridge
A beginner isolation strength exercise that works the glutes, needing no equipment.
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4
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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5
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
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6
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
-
7
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
-
8
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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9
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
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10
Step-up with Knee Raise
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do physioball hip bridge work?
Physioball Hip Bridge primarily works the glutes. The hamstrings assist as secondary muscles.
What equipment do I need for physioball hip bridge?
Physioball Hip Bridge uses exercise ball.
Physioball Hip Bridge: is it suitable for beginners?
Yes. Physioball Hip Bridge is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of physioball hip bridge?
Butt Lift (Bridge), Hip Extension with Bands, Single Leg Glute Bridge train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my physioball hip bridge reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; physioball hip bridge can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Physioball Hip Bridge with AI
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