A functional glute and hamstring exercise using a stability ball to improve hip strength and core stability through controlled bridging movements.
Lie on your back with your feet on a stability ball and arms at your sides. Lift your hips off the ground to form a straight line from shoulders to knees. Hold the bridge position briefly, then lower your hips back to the ground with control.
Begin lying on your back with feet on the stability ball, arms at your sides, and core engaged.
Return to the starting position with hips on the ground, maintaining control throughout the movement.
Lift your hips, maintain straight body line, keep your core engaged, control the movement
Allowing hips to drop, not maintaining straight body line, rushing the movement, poor ball control
Add weight to hips, perform single-leg variations, increase hold duration, or add resistance bands.
Use smaller ball, perform partial bridges, or start with glute bridges on the floor.
Stop if you experience pain in the lower back, knees, or hamstrings. Maintain proper form to avoid injury. Ensure the stability ball is properly inflated.