10 Best Physioball Hip Bridge Alternatives for Strength & Rehab

Ranked Physioball Hip Bridge Alternatives

10 substitutes, ranked by how closely each one matches the Physioball Hip Bridge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Single Leg Glute Bridge

   88% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want to work the glutes one side at a time.

   How to perform this exercise

   1. Lay on the floor with your feet flat and knees bent.
   2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
   3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
   4. Extend as far as possible, pause and then return to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
2. Play demonstration

   2. Glute Bridge Two Legs On Bench

   88% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
   • Balance: easier to stay steady on than the Physioball Hip Bridge
3. Play demonstration

   3. Rear Decline Bridge

   87% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your back with your feet flat on the ground and your knees bent.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
4. Play demonstration

   4. Bench Hip Extension

   86% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back against the bench and your feet flat on the ground.
   2. Place your hands on the bench for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
   • Balance: easier to stay steady on than the Physioball Hip Bridge
5. 

   5. Butt Lift (Bridge)

   86% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
   2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
   3. Slowly go back to the starting position as you breathe in.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
6. Play demonstration

   6. Single Leg Bridge With Outstretched Leg

   83% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder single-leg version that still works the glutes.

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Extend one leg straight out in front of you.
   3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
7. Play demonstration

   7. Glute Bridge March

   82% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
   4. Lower your foot back to the ground and repeat the movement with the other leg.
   5. Continue alternating legs in a marching motion while maintaining the bridge position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
8. Play demonstration

   8. Pelvic Tilt Into Bridge

   81% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and core muscles.
   4. Tilt your pelvis upward, lifting your hips off the ground.
   5. Hold the bridge position for a few seconds.
   6. Slowly lower your hips back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying on your back, the same as the Physioball Hip Bridge
9. Play demonstration

   9. Reverse Hyper On Flat Bench

   81% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
   2. Hold onto the bench for stability.
   3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
   4. Squeeze your glutes at the top of the movement.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Physioball Hip Bridge
   • Equipment: bodyweight only, the same as the Physioball Hip Bridge
   • Body position: lying face down, not lying on your back
10. Play demonstration

    10. Low Glute Bridge On Floor

    81% match

    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: glutes, the same as the Physioball Hip Bridge
    • Equipment: bodyweight only, the same as the Physioball Hip Bridge
    • Body position: lying on your back, the same as the Physioball Hip Bridge