Physioball Hip Bridge
How to do the Physioball Hip Bridge with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings
Exercise Ball
How to do the Physioball Hip Bridge
- 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.
Log it, see it on your body.
Every Physioball Hip Bridge set you log feeds Ascend's anatomy heatmap — so your glutes volume is visible at a glance — and counts toward your bodyweight-strength tier.
More glutes exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |