# Stability Ball Glute Bridge

URL: https://heatsy.app/ex/stability-ball-glute-bridge

Also known as: Swiss Ball Glute Bridge, Exercise Ball Glute Bridge, Stability Ball Hip Bridge, Physio Ball Glute Bridge

Body region: Glutes, Legs

## Muscles

- Main: Gluteus Maximus
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Rectus Abdominis, Transversus Abdominis, Gluteus Medius, Vastus Lateralis

## Equipment

- Stability Ball

## Technique

1. Lie on your back with your heels on top of a stability ball and legs bent or straight.
2. Press your heels into the ball and lift the hips until the body is in a line.
3. Hold steady, squeezing the glutes, while the ball tries to roll.
4. Lower slowly and repeat.

### Cues

- Press the arms into the floor for balance.
- Keep the ball still by bracing the hamstrings and glutes.
- Bend the knees for an easier variation.

### Common mistakes

- Letting the ball roll away and the hips drop.
- Over-arching the lower back.
- Rushing the lift.

## Alternatives

- [Stability Ball Leg Curl](https://heatsy.app/ex/stability-ball-leg-curl)
- [Glute Bridge](https://heatsy.app/ex/glute-bridge)