Stability Ball Bridge
Beginner (3/10)Stability Ball
Position: SupineEnergy: 4/10~60s
Cueing
Supine, feet on ball hip-width; exhale lift hips to bridge; squeeze glutes; inhale lower; ball challenges hamstrings and balance.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Partial lift; hands on floor for stability; no ball.
Progressions
One leg bridge on ball; add leg extensions; arms overhead.
Common Errors
Rolling the ball away; loss of balance; neck tension.
