Glute Bridge With Ball Squeeze
A glute bridge upgrade that adds constant inner-thigh tension to improve hip alignment and increase overall hip engagement.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Gluteus maximus, adductors, hamstrings, and deep core stabilizers.
Key Benefits
- Improves hip alignment and knee tracking
- Adds adductor + glute co-contraction
- Great “feel” drill for glutes
- Easy progression from the standard bridge
Equipment Needed
A small ball, yoga block, or rolled towel between the knees.
How to Perform
- Set up in a standard glute bridge position.
- Place the ball/block between your knees.
- Apply a firm squeeze and keep it constant.
- Drive through heels and lift hips to a tall bridge.
- Lower with control and repeat without losing the squeeze.
Programming Options
- 2–4 sets of 8–12 reps
- Or 3 sets of 20–30 second holds
- Works well as a warm-up or finisher
Why This Variation Works
The squeeze helps keep hips centered and limits sloppy knee drift, which often makes it easier to hit true hip extension without compensating through the spine.
When to Use It
When you want a simple bridge progression, extra inner-thigh + glute control, or a cleaner setup before progressing to single-leg work.
Related Glute Exercises
See more progressions in the Glute Exercises category.
Frequently Asked Questions
How hard should I squeeze the ball?
Aim for a steady 5–7/10 squeeze so you can keep tension for the full set.
What if my knees cramp or feel tight?
Use a softer object (rolled towel) and reduce squeeze intensity at first.
Can I use this if my hips feel unstable?
Yes—start with smaller ranges and slow reps to build control.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.