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Exercise Ball Hip Bridge Full Extended

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Exercise Profile

Primary muscles:

Lower Back

Secondary muscles:

Hamstrings, Glutes

Equipment:

Exercise Ball

Difficulty:

Intermediate

Exercise Ball Hip Bridge Full Extended Overview

The exercise ball hip bridge full extended workout is a lower back exercise that primarily engages the lower back.

The exercise ball provides instability, forcing the lower back muscles to work harder for stability.

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Exercise Ball Hip Bridge Full Extended Instructions

  1. Place an exercise ball on the floor and lie down on your back with your feet flat on the ball.
  2. Extend your arms out to the sides for stability.
  3. Engage your core muscles and press your feet into the ball, lifting your hips off the ground.
  4. Keep your body in a straight line from your shoulders to your knees, with your glutes and hamstrings contracted.
  5. Hold the position for a moment, then slowly lower your hips back down to the starting position.

Exercise Ball Hip Bridge Full Extended Tips

  1. Position the exercise ball under your upper back, with your feet flat on the ground and knees bent at a 90-degree angle.
  2. Engage your core and squeeze your glutes as you lift your hips off the ground, creating a straight line from your knees to your shoulders.
  3. Focus on pushing through your heels and keeping your weight evenly distributed on both feet to activate your lower back muscles.
  4. Avoid overarching your lower back by tucking your tailbone under and maintaining a neutral spine throughout the movement.
  5. Hold the extended position for a few seconds, feeling the burn in your lower back, and then slowly lower your hips back down to the starting position.
  6. Keep your movements controlled and avoid any jerking or bouncing motions to prevent injury and maximize the effectiveness of the exercise.
  7. For an added challenge, try lifting one leg off the ground while performing the hip bridge to further engage your lower back muscles.

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