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Medicine Ball Glute Bridge
A glute bridge variation using a medicine ball for added resistance or instability that targets glutes, hamstrings, and core to build lower body strength and stability; ideal for activation and hypertrophy.
About Exercise
Equipment
Medicine Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on the floor with knees bent, feet flat hip-width apart, and heels 6 inches from glutes. Place medicine ball on lower abdomen.
- Engage core and squeeze glutes.
- Drive heels into ground to lift hips.
- Align shoulders, hips, and knees in straight line.
- Squeeze glutes at top and hold 1-2 seconds.
- Slowly lower hips toward floor without resting.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Keep core braced
- Avoid back arch
Breathing
Inhale during descent, exhale as you lift and squeeze glutes.
Tempo
3-1-2
Range of Motion
Lift until body forms straight line from shoulders to knees; lower until hips nearly touch floor.
Safety
Safety Notes
- Engage core to protect spine
- Control eccentric phase
- Stop if lower back pain occurs
Spotting
Spotter not needed; self-supported exercise.
Common Mistakes
- Hyperextending lower back
- Knees caving inward
- Partial hip lift
When to Avoid
- Acute lower back pain
- Knee instability
Flexibility Needed
- Adequate hip extension range
Build Up First
- Mastery of bodyweight glute bridge
Also known as
Med Ball Glute Bridge, Weighted Glute Bridge, Ball Squeeze Glute Bridge
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