Start
End
LegsBeginnerBodyweight
Physioball Hip Bridge
جسر الورك على الكرة
Target Muscles
GlutesHamstrings
Blue = primary · Gray = secondary
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Get a personalized plan ›How to perform
- 1
Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
- 2
Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
- 3
Pause at the top of the motion and return to the starting position.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
