Physioball Hip Bridge
Physioball Hip Bridge is a resistance exercise - strength exercise involving Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings
- Secondary muscles
- Abdominals, Gluteus medius, Erector spinae
- Exercise type
- Resistance exercise - strength
Exercise technique
- Ball support
Place your upper back on the ball with your hips unsupported.
- Feet
Plant both feet hip-width apart or slightly wider on the floor.
- Head alignment
Keep your neck in line with your torso.
- Hip extension
Press through your feet to raise your pelvis.
- Top balance
Stabilize the ball when your shoulders, hips and knees align.
- Lower
Lower your pelvis while maintaining upper-back contact.
- Repeat
Use the same hip path without rolling the ball forward.
Key technique points
- Do not let the ball slide under your neck.
- Do not raise your hips by arching your lower back.
- Keep foot pressure equal on both sides.
- Prevent the ball from moving sideways.
- Keep knee spacing constant.
- Do not let your head hang backward unsupported.
Common mistakes
Neck support
This makes the ball support the head instead of the upper back.
Ball drifting
This changes the torso's support point.
Bridging through the back
This extends the spine instead of the hips.
Narrow feet
This makes lateral balance harder.
Opening and closing the knees
This disrupts a stable pelvic lift.
Lowering quickly
This reduces torso control as the ball rolls.
Frequently asked questions
Physioball Hip Bridge: why is “Neck support” a mistake?
This makes the ball support the head instead of the upper back.
Physioball Hip Bridge: why is “Ball drifting” a mistake?
This changes the torso's support point.
Physioball Hip Bridge: why is “Bridging through the back” a mistake?
This extends the spine instead of the hips.
Physioball Hip Bridge: why is “Narrow feet” a mistake?
This makes lateral balance harder.
Physioball Hip Bridge: why is “Opening and closing the knees” a mistake?
This disrupts a stable pelvic lift.
Physioball Hip Bridge: why is “Lowering quickly” a mistake?
This reduces torso control as the ball rolls.
What should I focus on when doing Physioball Hip Bridge?
Do not let the ball slide under your neck. Do not raise your hips by arching your lower back. Keep foot pressure equal on both sides. Prevent the ball from moving sideways. Keep knee spacing constant. Do not let your head hang backward unsupported.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.