Exercise guide
Physioball Hip Bridge
The Physioball Hip Bridge places the upper back on an exercise ball while the hips remain unsupported. The glutes and hamstrings extend the hips, and the unstable ball increases the balance demand.
Training context
Before Adding the Physioball Hip Bridge
Use a properly inflated ball on a nonslip surface with clear space around it. The feet should be wide enough to prevent the body from rolling sideways.
A floor bridge or bench-supported hip thrust is a more stable alternative. Learn the movement there before using the ball.
Technique overview
Keep the ball beneath the upper back
Set the upper back securely on the ball with both feet planted. Lower the hips while keeping the ball controlled, then press through the feet and extend the hips. Pause without overextending the lower back and descend slowly.
Treat this as an overview and use a range, pace, and setup you can control.