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Core and abs · Strengthening

Single-leg glute bridge on SwissBall with transverse contraction

Single-leg glute bridge on SwissBall with transverse contraction and upper body stabilization, 3 sets, 8 repetitions per leg, hold for 3 seconds at the top

Illustration of the Single-leg glute bridge on SwissBall with transverse contraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Hold: 3 seconds at the top position

Description: Lie on your back on the floor, with one foot placed on a SwissBall and the other leg raised. Contract the deep abdominal muscles (transverse) and lift the pelvis while keeping the trunk stable and locked. Maintain the top position without arching the back, then slowly lower down.

Tips: Keep the spine neutral and avoid any rotation of the pelvis. Focus on abdominal contraction to stabilize the upper body.

Progression: Gradually increase the hold time at the top from 3 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Lying on back, one foot on SwissBall, the other leg raised
Clinical goal
Strengthen deep abdominal muscles and stabilize the trunk
Also known as
single-leg glute bridge on ball, unilateral hip lift SwissBall, pelvic elevation 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.