Glute Bridge on Medicine Ball

Beginner Level of Difficulty

The glute bridge on the medicine ball is a beginner lower body exercise. This is a great beginner exercise that incorporates the medicine ball and really targets the glutes and hamstrings.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

glute bridge on medicine ball - step 1

Step 1

Start on your back with both heels placed on top of the medicine ball.

glute bridge on medicine ball - step 2

Step 2

Pushing your heels down through the medicine ball raise your hips up to a bridge position.

glute bridge on medicine ball - step 3

Step 3

Lower your hips back down to the starting positions and repeat.