Physioball Hip Bridge

Plant your paws on the wobbly ball and lift your hips like you are making a little bear bridge over a stream. Squeeze your glute buns at the top, keep your belly braced, and do not let the ball roll away like a mischievous honey pot.

Instructions

1. Lie on your back with knees bent and heels on top of a stability ball, feet hip-width apart.
2. Place arms by your sides, brace your core, and keep ribs down.
3. Press heels into the ball and lift hips until your body forms a straight line from shoulders to knees.
4. Pause briefly and squeeze glutes without arching your lower back.
5. Lower hips under control and repeat.

Benefits

• Strengthens glutes and hamstrings through hip extension
• Improves core and pelvic stability
• Enhances balance and proprioception due to the unstable surface
• Low-impact posterior-chain strengthening option

Key Points

• Drive through your heels to emphasize hamstrings and glutes.
• Keep the ball steady; avoid letting knees cave in or flare out.
• Maintain a neutral pelvis and avoid overextending the lower back.
• Move slowly to control the instability and keep tension on target muscles.

Common Mistakes

• Arching the lower back at the top instead of squeezing glutes
• Letting the ball roll away or wobble excessively
• Pushing through toes rather than heels
• Allowing knees to collapse inward
• Rushing repetitions and losing control