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Hip · Strengthening

Glute Bridge on Swiss Ball

Glute Bridge on Swiss Ball, 3 sets, 10 repetitions, hold for 2 seconds at the top

Illustration of the Glute Bridge on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds in the high position

Description: Lie on your back, knees bent and feet on a Swiss Ball. Slowly lift your pelvis by squeezing your glutes until your shoulders, pelvis, and knees are in a straight line, and hold this position for 2 seconds. Slowly lower without arching your lower back.

Tips: Keep the pelvis stable and avoid arching the lower back. Control the movement to effectively engage the glutes.

Progression: Gradually increase the hold time in the high position from 2 to 5 seconds when the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swiss Ball
Starting position
Lying on back, feet on Swiss Ball, knees bent
Clinical goal
Strengthening of the gluteal muscles and hip stabilization
Also known as
glute lift on ball, bridge on Swiss Ball, hip bridge on Swiss Ball

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.