Feet-on-ball glute bridge
Glutes . Hamstrings
Heels on the ball, drive the hips up, squeeze the glutes.
Use in a programExercise profile
Best forStrengthMuscle growthGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentExercise ball
Also worksGlutes, Hamstrings, Core
Recommended3 x 10-15 reps
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Adds a balance challenge to the glute bridge via the unstable ball.
- Setup
- Lie on your back, heels on a stability ball, arms flat for support.
- Common mistakes
- Arching the lower back or letting the ball wobble loose.
- Easier
- Rest the calves on the ball for a wider base.
- Harder
- Bridge on one leg or add a slow ball curl-in.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s