Ball Bridge
Beginner (3/10)Small Ball
Position: SupineEnergy: 4/10~60s
Cueing
Supine, ball between knees; exhale lift hips squeezing ball; inhale lower; feel inner thighs and glutes.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Small lift; focus on squeeze only; no ball.
Progressions
Add pulses at the peak; lift one leg; arms overhead.
Common Errors
Arching back; knees splaying; head tension.
