Stability Ball Hip Bridge
The stability ball hip bridge is a lower-body exercise that strengthens the glutes and hamstrings while challenging core stability. By placing your feet on an unstable surface, it forces your stabilizer muscles to engage more intensely than a standard floor bridge.
Since this exercise relies heavily on stability, form degradation happens quickly when fatigued. The AI analyzes your previous sets' RPE and rep performance to detect if you are losing tension, potentially adjusting volume to prevent lower back compensation. If your daily recovery metrics (like HRV) suggest poor balance or coordination, the app can recommend a stable regression like the floor bridge to ensure safety.
Form Cues
- Drive your heels firmly into the center of the ball
- Squeeze your glutes hard at the top of the movement
- Keep your ribs down and core braced to protect your spine
- Control the lowering phase to prevent the ball from wobbling
- Don't arch your lower back to get your hips higher
- Don't let the ball roll side-to-side
- Don't push excessively into the floor with your arms
- Don't use momentum to swing your hips up
Common Mistakes
- Hyperextending the lumbar spine
- Dominating the movement with hamstrings instead of glutes
- Losing balance due to lack of core tension
- Placing the ball too far away from the body
Muscles Worked
This exercise primarily targets the gluteus maximus and hamstrings, using hip extension to lift the body. The instability of the ball significantly increases activation of the core stabilizers (transverse abdominis) and smaller hip muscles compared to a stable floor bridge.
Primary
Secondary
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