Physioball Hip Bridge

Muscles worked

The prime mover is the gluteus maximus, which is the strongest hip extensor you have and drives the pelvis forward at the top of the movement.

Because more than one joint is moving, the work does not stay in one place: the hamstrings assist hip extension and slow the knee down.

Every exercise for:GlutesHamstrings

How this movement works

The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

The exercise ball is an unstable base on purpose. It shortens the leverage you can hold and demands constant small corrections, so the trunk works even when the movement is aimed elsewhere.

Every exercise using:Exercise ball

These train the glutes too, using equipment this one does not:

• Piriformis-SMRfoam roll
• Pull Throughcable
• Seated Glutebody only
• Barbell Glute Bridgebarbell
• Flutter Kicksbench + body only

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 24 glutes exercises in this database, 13 are listed at beginner level.