BALL-BUSTER HIP BRIDGE

VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. Lie flat on the ground with knees bent and both feet planted flat. Grip a medicine ball between your knees.
2. Keep your feet flat and push them into the ground, raising yourself up to create a diagonal line from your shoulders to your knees. This will fully engage your glutes and hamstrings.
3. Push your knees together, squeezing the medicine ball like it owes you money.
4. Hold for time.

MUSCLES WORKED BY THIS EXERCISE:

• Legs (Glutes, Hamstrings, Adductors)

ALTERNATIVE EXERCISES:

• Single-leg Hip Bridge
• Band Adduction (Adductors)
• Adductor Machine (Adductors)
• Barbell Hip Thrust With Pause
• Lying Leg Curl