Med Ball Glute Bridge

Learn how to perform med ball glute bridges with video and instructions by SHOCK App trainer, Ashley Steele.

How to Med Ball Glute Bridge

Primary Muscles: Legs,  Glutes

Exercise Families: Glute Bridge

Equipment: Med Ball

Trainer: Ashley Steele


  1. Lie flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Place a med ball between the knees, and squeeze tightly to activate your inner thigh muscles. Allow your arms to rest by your sides on the mat. This is your starting position.

  2. Inhale. Exhale. Press your heels into the mat, and activate your glutes. Lift your hips off the ground until your body forms one straight line from chin to knee, resting on your shoulders.

  3. Inhale. While keeping your hips raised and your glutes activated, pause, hold the up-position briefly, and continue squeezing the ball between your legs.

  4. Exhale. Lower your spine onto the mat slowly, followed by your pelvis. Repeat for the specified amount of time or repetitions.

  5. Glute bridges help shape your booty and strengthen your hamstrings. Get the most from this exercise by focusing on activating your glute muscles while squeezing the med ball tightly with your inner-thigh muscles throughout the duration of the movement.

Alternative Exercises:

Resistance Band Glute Bridge  Hip Thrust

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