Smart Workout Diary

Stability Ball Bridge

The stability ball bridge is a glute bridge performed with the feet supported on a stability ball. It strengthens the glutes and hamstrings while challenging core control and hip stability. It can support lower-body strength, balance, and controlled hip extension.

Demonstration

Stability Ball Bridge — demonstration 1
Stability Ball Bridge — demonstration 2

Instructions

  1. Set up: Place a stability ball on a non-slip surface. Lie on your back with your arms by your sides and both heels and lower calves resting on top of the ball.
  2. Brace: Keep your legs roughly hip-width apart, gently tighten your abdominal muscles, and maintain a neutral head and neck position.
  3. Lift: Press your heels into the ball and squeeze your glutes to raise your hips until your shoulders, hips, and knees form a straight line.
  4. Lower with control: Pause briefly without letting the ball roll, then slowly lower your hips back to the floor. Keep your knees aligned with your feet throughout each repetition.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Prioritize stability: Use a firm, properly inflated ball and begin with a small hip lift if controlling the ball is difficult.
  2. Avoid back arching: Finish the lift by squeezing the glutes, not by forcefully extending the lower back.
  3. Keep pressure through the heels: This helps engage the posterior chain and reduces unwanted ball movement.
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