Stability Ball Hip Bridge

Muscles worked by the Stability Ball Hip Bridge

Primary

GlutesGluteus Maximus

Secondary

HamstringsHamstring MusclesAbsRectus Abdominis

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Stability Ball

Also called: swiss ball, exercise ball, yoga ball, physio ball, gym ball, balance ball.

How to do the Stability Ball Hip Bridge

1. Lie face-up on the floor and place both feet on top of a stability ball.
2. Arms rest at the sides on the floor for balance.
3. Squeeze the glutes and press the heels into the ball to raise the hips.
4. Finish with a straight line from shoulders to knees.
5. Lower the hips under control without the ball rolling away.
6. Repeat for the recommended number of repetitions.

Form tips

• The ball will try to drift — keep the feet pressed straight down.
• No hyperextension at the top; stop when the body is in a line.

At a glance

Stability Ball Hip Bridge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "stability-ball-hip-bridge",
  "name_en": "Stability Ball Hip Bridge",
  "name_de": "Stability-Ball-Hüftbrücke",
  "name_es": "Puente de Cadera con Balón de Estabilidad",
  "description_en": "A glute bridge with the feet on a stability ball, adding an anti-rotation and balance demand to the basic bridge pattern.",
  "description_de": "Eine Glute Bridge mit den Füßen auf einem Stability Ball, die dem normalen Brückenmuster eine Anti-Rotations- und Balanceanforderung hinzufügt.",
  "description_es": "Un puente de glúteos con los pies sobre un balón de estabilidad, que añade demanda antirotación y de equilibrio al patrón básico del puente.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "stability_ball",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings",
    "rectus_abdominis"
  ],
  "goals": [
    "hypertrophy",
    "rehabilitation"
  ],
  "tags": [
    "leg_day",
    "lower_back_safe"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face-up on the floor and place both feet on top of a stability ball.",
    "Arms rest at the sides on the floor for balance.",
    "Squeeze the glutes and press the heels into the ball to raise the hips.",
    "Finish with a straight line from shoulders to knees.",
    "Lower the hips under control without the ball rolling away.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Lege dich mit dem Rücken auf den Boden und stelle beide Füße auf den Stability Ball.",
    "Die Arme liegen seitlich auf dem Boden für Balance.",
    "Spanne die Gesäßmuskeln an und drücke die Fersen in den Ball, um die Hüfte zu heben.",
    "Schließe mit einer geraden Linie von Schultern bis Knie ab.",
    "Senke die Hüfte kontrolliert ab, ohne dass der Ball wegrollt.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Túmbate boca arriba en el suelo y coloca ambos pies sobre un balón de estabilidad.",
    "Los brazos descansan a los lados en el suelo para equilibrarte.",
    "Aprieta los glúteos y presiona los talones contra el balón para elevar las caderas.",
    "Termina con una línea recta desde los hombros hasta las rodillas.",
    "Baja las caderas de forma controlada sin que el balón ruede.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The ball will try to drift — keep the feet pressed straight down.",
    "No hyperextension at the top; stop when the body is in a line."
  ],
  "tips_de": [
    "Der Ball versucht wegzudriften — halte die Füße gerade nach unten gedrückt.",
    "Keine Überstreckung oben; höre auf, wenn der Körper in einer Linie ist."
  ],
  "tips_es": [
    "El balón intentará desplazarse: mantén los pies presionados directamente hacia abajo.",
    "Sin hiperextensión en la parte superior; detente cuando el cuerpo esté en línea."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/stability-ball-hip-bridge-start.webp",
      "peak": "images/flat/stability-ball-hip-bridge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "stability-ball-hip-bridge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.