Stability Ball Feet Elevated Glute Bridge

Instructions for proper form

1. Begin by lying on your back with your shoulders resting on the ground and your feet elevated on a stability ball. 2. Keep your knees bent at a 90-degree angle and arms resting at your sides for stability. 3. Engage your core and drive through your heels to lift your hips towards the ceiling, forming a straight line from your knees to your shoulders. 4. Squeeze your glutes at the top of the movement. 5. Hold for a moment at the top, then slowly lower your hips back down to hover just above the ground before lifting them again. Maintain control throughout the movement, and ensure your upper back and shoulders stay grounded.

Common mistakes to avoid

1. Arching the back excessively instead of using the glutes to lift. 2. Letting the hips drop too low, resulting in ineffective movement. 3. Allowing the knees to fall apart or shifting the feet off the stability ball. 4. Using momentum rather than controlled movement when lifting and lowering the hips.

Benefits

Specific benefits of the exercise

1. Improves glute strength and muscle tone. 2. Enhances stability and balance through the core and lower body. 3. Provides effective activation of the gluteus maximus without excessive strain on the lower back. 4. Encourages proper hip extension mechanics, benefiting overall lower body functionality.

Expected results and timeframe

With consistent practice (3 times a week), expect improved glute strength and muscle definition in 4 to 6 weeks. Core stability generally improves within 2 to 4 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their glutes, individuals recovering from lower back injuries, and those wanting to enhance their athletic performance without heavy lifting.

Scientific studies supporting its effectiveness

Research indicates that stability ball exercises effectively activate and strengthen the gluteal muscles. A study published in the Journal of Strength and Conditioning Research highlights the positive impact of stability ball training on core stability and lower body strength.

Variations

Beginner modifications

Begin with the stability ball under your calves instead of your feet to reduce difficulty. Alternatively, perform the bridge without elevation by keeping feet flat on the ground.

Advanced progressions

For increased difficulty, elevate your shoulders onto a bench or stability ball while maintaining feet on the ball. Incorporate single-leg glute bridges or add resistance bands around your thighs for additional challenge.

Integrations

Complementary exercises

1. Deadlifts (standard or modified). 2. Hip thrusts using a barbell or weight plate. 3. Lunges (static or dynamic). 4. Planks for core stability enhancement.

Super set recommendations

Pair the stability ball feet elevated glute bridge with barbell squats for a super set focusing on the glutes and legs. Alternatively, super set with lunges for a comprehensive lower-body workout.

Sample workout routines

Sample routine: (1) Warm-up: 5 mins of dynamic stretching. (2) Stability Ball Feet Elevated Glute Bridge: 3 sets of 12-15 reps. (3) Lunges: 3 sets of 10-12 reps per leg. (4) Plank: 30-60 seconds hold. (5) Cool down with glute and hip stretches.

Exercise combinations

Combine with squats, hip thrusts, and core exercises like planks or bicycle crunches for a balanced lower body and core workout.

Best time to do this exercise in your workout

The best time to include this exercise is during the lower body segment of your workout or as part of your core activation routine after your warm-up.