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Physioball Hip Bridge

The Physioball Hip Bridge primarily targets your Glutes, with support from Hamstrings. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Compound · Push

Primary muscles: Glutes Secondary muscles: Hamstrings

How to perform Physioball Hip Bridge

  1. Step 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. Step 2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
  3. Step 3. Pause at the top of the motion and return to the starting position.

Frequently asked questions

Which muscles are primarily targeted during the physioball hip bridge?

The exercise focuses almost exclusively on the gluteus maximus. The unstable surface of the ball also forces the core and hip stabilizers to maintain balance throughout the movement.

How can I improve my stability and form during this movement?

Keep your feet hip-width apart and press your heels firmly into the ball. Maintain a neutral spine and engage your core to prevent the ball from rolling side to side.

What is a common mistake to avoid when performing this bridge?

Avoid overextending the lower back at the top of the rep, which shifts tension away from the glutes. Ensure the movement comes from hip extension rather than lumbar arching.

How should I regress this exercise if I cannot maintain balance?

Perform the bridge with your feet on a stable bench or the floor until your coordination improves. You can also place the ball against a wall to reduce its range of motion.

What is the recommended set and rep range for glute development?

Perform 3 to 4 sets of 12 to 20 repetitions to prioritize muscular endurance and control. Use a slow tempo with a two-second hold at the peak contraction for maximum benefit.

Sample sets & reps for Physioball Hip Bridge

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Glutes exercises

  • Ankle On The Knee — stretch
  • Barbell Glute Bridge — barbell
  • Barbell Hip Thrust — barbell
  • Butt Lift (Bridge) — bodyweight
  • Flutter Kicks — bodyweight

See all Glutes exercises →

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