Physioball Hip Bridge

What it is

This foundational movement targets and strengthens your glutes, the primary muscles for hip extension. You will also engage your hamstrings as secondary muscles to assist with the lift. It involves lifting your hips while your upper back rests on an exercise ball, adding an element of instability to challenge your core. This is a compound pushing movement.

Technique tips

• Ensure your upper back is securely on the ball, keeping your neck neutral.
• Drive through your heels, squeezing your glutes to lift your hips high.
• Maintain a straight line from your knees to your shoulders at the top.
• Control the descent slowly, avoiding any sudden drops.
• Breathe out as you lift your hips, inhaling as you return to start.
• Keep your core braced throughout the movement for stability.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.