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Core and abs · Strengthening

Single-Leg Glute Bridge on SwissBall

Single-leg glute bridge on SwissBall, 3 sets, 8 repetitions per leg

Illustration of the Single-Leg Glute Bridge on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Lie on your back with one foot on the SwissBall and the other leg raised. Push through the heel on the ball to lift the pelvis, keeping the spine neutral and the core engaged. Alternate legs, controlling the movement without allowing the pelvis to tilt.

Tips: Engage your deep abdominal muscles to stabilize the trunk. Keep the pelvis stable and avoid any compensation or rotation. Perform the movement slowly to feel muscle engagement.

Progression: Gradually increase the number of repetitions or hold the top position for a few extra seconds as the exercise becomes easier.

At a glance

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