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Core and abs · Strengthening

Single-leg Bridge on SwissBall

Single-leg bridge on SwissBall, 3 sets, 10 repetitions per leg

Illustration of the Single-leg Bridge on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Lie on your back with feet placed on a SwissBall. Lift one foot off the ball while keeping the pelvis stable and the trunk well aligned, then gently lower back down. Alternate legs while maintaining pelvic control throughout the exercise.

Tips: Contract the abdominal muscles to stabilize the trunk and prevent the pelvis from tilting. Perform the movement slowly to control each phase.

Progression: Increase the number of repetitions or the duration of holding in the elevated position as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Lying on the back with feet on SwissBall, neutral spine
Clinical goal
Strengthening of the abdominal muscles and trunk stabilization
Also known as
single-leg bridge on SwissBall, ball bridge exercise, core stabilization on SwissBall

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.