Chest Bridge on Swiss Ball With Hip Abduction

Description

Place a resistance band around your knees. Sit on the floor with your upper back supported against a Swiss ball used as a pivot point. Make sure the floor is not slippery to prevent the ball from rolling backward. Contract your glutes and push your hips upward until your thighs are aligned with your torso, forming a 90-degree angle at the knees. In this position, spread your knees against the resistance of the band. Ensure the movement comes mainly from the glutes, maintaining a neutral spine. Then release the tension in the band and slowly lower your glutes to the floor to return to the starting position.

Settings

Equipment

Resistance BandSwissBall

Positions

Supine Position

Muscle groups

Hip extensorsHip abductors

Difficulty

Moderate

Movement

ExtensionAbduction

Contraction mode

Concentric