How to Do a Stability Ball Glute Bridge
- 1). Lay down on your mat or the floor with bent knees. Place the stability ball near your feet. Your back should be flat against the floor, with your head forward and shoulders relaxed. Your hands should be next to the body lying flat on the floor with palms down.
- 2). Place the stability ball near your legs and lift your feet onto the ball. Your feet should be together with your legs bent at a 45-degree angle. You can place the stability ball against a wall to prevent rolling.
- 3). Squeeze your glute muscles and lift your hips off the floor toward the ceiling. Your should exhale as your lift your hips. Pause for 1 to 3 seconds and return to the floor, inhaling on the way. Make sure to squeeze your butt muscles with every lift for maximum benefit.
- 4). Perform 1 to 2 sets of 10 to 15 reps depending on your fitness level. If you can’t reach 10 to 15 reps, then do as many as you can. You’ll eventually reach the desired amount with consistency.
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