Quick Answer
Exercise Ball Glute Bridge is a beginner strength exercise that targets your glutes. It uses a exercise ball. Sit on an exercise ball and walk your feet out until your upper back and shoulders rest on the ball.
Video Tutorial
How to Perform the Exercise Ball Glute Bridge
- 1
Sit on an exercise ball and walk your feet out until your upper back and shoulders rest on the ball.
- 2
Keep your knees bent and feet flat on the floor hip-width apart.
- 3
Lower your hips toward the floor.
- 4
Press through your heels and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees.
- 5
Lower your hips slowly and repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Exercise Ball Glute Bridge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Exercise Ball Glute Bridge work?
The Exercise Ball Glute Bridge primarily works your glutes. Secondary muscles include the hamstrings, lower back and core.
What equipment do I need for the Exercise Ball Glute Bridge?
The Exercise Ball Glute Bridge needs a exercise ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Exercise Ball Glute Bridge suitable for beginners?
Yes. The Exercise Ball Glute Bridge is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Exercise Ball Glute Bridge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Exercise Ball Glute Bridge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.