physioball hip bridge

What is Physioball Hip Bridge? The physioball hip bridge is a variation of the traditional hip bridge exercise that involves using a stability ball (physioball) to increase the challenge and effectiveness of the movement. This exercise primarily targets the glutes, hamstrings, and core muscles while also improving balance and stability.

Lie on your back with your feet placed firmly on top of the physioball. Your knees should be bent at a 90-degree angle. - Keep your arms by your sides with palms facing down for stability. 2. Execution: - Engage your core muscles and press your feet into the physioball.
Lift your hips towards the ceiling by squeezing your glutes and pushing through your heels. - Ensure a straight line from your knees to your shoulders at the top of the movement.
Hold the top position for a second before lowering your hips back down slowly. 3. Repetitions: - Aim for 3 sets of 12-15 repetitions, maintaining proper form throughout.

Arching the lower back excessively.
Allowing the knees to cave inwards. - Not fully engaging the glutes at the top of the movement.
Raising the hips too high, leading to hyperextension of the lower back. - Placing too much weight on the neck and shoulders instead of the feet.

Focus on squeezing your glutes throughout the entire movement.
Keep your core engaged to maintain stability and prevent overarching of the lower back. - Adjust the positioning of the physioball if needed to find the most stable position for your feet.
Breathe steadily and avoid holding your breath during the exercise. - Gradually increase the difficulty by extending one leg at a time or adding resistance with a weight plate on your hips.

Primary Muscles: - Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus) - Hamstrings - Secondary Muscles: - Core muscles (Rectus Abdominis, Transverse Abdominis, Obliques) - Lower back (Erector Spinae)