Name: Ball Bridge
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 2 min 33 s

English captions

https://stream.mux.com/PYI00h4efe77CAq1P8rcVxyaKd0000Yr1vKUeH947R9vY00.m3u8

Learn how to properly perform the ball bridge in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve core stability, glute activation, and balance. Enhance hip extension strength and neuromuscular coordination while supporting optimal lumbopelvic alignment with this targeted stabilization exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve balance, increase strength, and restore optimal movement mechanics while reducing injury risk.

Introduction to the Glute Bridge Exercise

Demonstration of the Ball Glute Bridge Position

Technique and Kinetic Chain Checkpoints

Engaging the Glutes and Proper Descending

Adding Resistance with Dumbbells

Progressions in Glute Bridge Variations

Ball Bridge

This is Brent, President of B2C Fitness, discussing a glute bridge, a wonderful core exercise for getting our glute maximus involved. I'm going to have Vinnie come in and help me demonstrate. Now, Vinnie is going to assume the position on the stability ball. First, sitting, then I'm going to have him roll out until he's in a position where the weight is between his shoulder blades, but in the top position of the bridge, the back of his head should be able to touch the ball. Now, one of the reasons I like the ball glute bridge in particular is, anytime we can resist the hips driving forward, in this position gravity is resisting the hips driving forward, it seems to really increase the amount of glute max activity we get. So, a ball bridge is perfectly positioned to do that. What I'm going to have Vinnie do is, we'll always start by minding our kinetic chain checkpoints: his head is straight, shoulders are back, he's drawn-in, and his feet, knees, and hips make straight lines. I'm going to have him drop down into the start position, then all we need to do to queue this exercise is, 'squeeze your glutes, and drive up toward the ceiling'. Good. Now what most people want to do, is on the way back down, they want to let their belly distend and deactivate their TVA. We're going to make sure Vinnie is drawn-in as he descends, and then once again squeezes his glutes on the way back up, to get as much glute drive and hip extension as he possibly can. Hold it for 2, and back down nice and slow. Another wonderful advantage to this ball bridge, is we can just use simple dumbbells to start increasing his resistance. I'm going to have Vinnie grab this dumbbell and just sit it here on the front of his hips, his ASIS. Go ahead and drive up, hold for 2. You want to keep it on your ASIS in this position, make sure that people are holding onto the dumbbell, we don't want the dumbbell to roll forward or back. Good. Back down nice and slow, draw-in. Good. Glute drive up, hold for 2. Now, of course, a ball bridge would be a progression from our standard floor bridge, but I think you'll find a ball bridge without weight is a fairly easy progression to move into and has some great benefits. We can progress the stability of a glute bridge by using some of our other balance tools such as an airex pad underneath the feet. Thank you.

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Glute/hip bridge strength training exercises - best progressions for barbell, dumbbell, and band resisted glute/hip bridges. Core and glute focused movements for endurance, stability, hypertrophy, and strength, and a sample core exercise and glute exercise routine.

Bridge and Progressions

Start by having your patient/client sit on a stability ball that is about knee height.

Have them "walk" their feet out and roll down the ball as if they were going to sit on the floor, but stop when the 

Ensure their feet are parallel (second toe point forward), feet, knees, and hips are in alignment, the patient is maintaining a neutral spine, and the ball is centered between their shoulder blades.

Have the patient assume the top position of the bridge; ensure their weight is supported on the ball on their upper back, between their shoulder blades (not their neck), and knee flexion angle is 90° or more.

Instruct the patient/client to sit straight down, hinging at the hips, returning to the starting position.

Cue the patient to "squeeze the glutes" and thrust the hips straight-up toward the ceiling. The goal is to reach terminal hip extension, without additional lumbar extension.

Have your client hold a maximal voluntary contraction of their

 ("squeeze their glutes") at the end of terminal hip extension (top of the movement).

Slowly return to the starting position maintaining a neutral spine and optimal lower extremity alignment.

The unique feature of this exercise is a force that resists terminal hip extension in the transverse plane. To take advantage of this feature the hip joint should follow a nearly vertical path throughout the exercise. Try to ensure that your patient/client is driving the hips straight up and sitting straight-down, and they are not pushing back into the ball or sliding forward into additional dorsiflexion/knee flexion.

Ball Bridge

Static Up Chop aka Lift

Static Standing Chop Pattern

Dynamic Ball Bridge with Trunk Rotation

Static Ball Bridge with Trunk Rotation

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