How to Do Stability Ball Hip Bridge Lift With Knees Bent
The stability ball hip bridge lift with knees bent should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the stability ball hip bridge lift with knees bent.
Beginning Stability Ball Hip Bridge Lift
1. Locate a free spot on the floor and lie down on your back, if you have one.
2. Bend your knees and position your feet flat on the floor beneath your knees, with your hands at your sides.
Stability Ball Hip Bridge Lift Movement
1. Push your low back into the ground to tighten your abdominal and buttock muscles.
2. Raise your hips so that your knees and shoulders are in a straight line.
3. Pull your belly button back toward your spine while squeezing your core.
4. Hold the position for 20 to 30 seconds.
5. Return to the beginning position by lowering the hips.
Stability Ball Hip Bridge Lift Benefits
In addition to the glutes, it works the hamstrings, lower back, and abs. The glute bridge has many of the same benefits as a squat, with the added bonus of avoiding putting any pressure on the lower back. People who are unable to squat owing to back, hip, or knee problems will benefit from this exercise.