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Hip · Strengthening

Glute Bridge on SwissBall with Hip Abduction

Glute bridge on SwissBall with hip abduction, 3 sets, 10 repetitions

Illustration of the Glute Bridge on SwissBall with Hip Abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your back with feet on a SwissBall, knees bent. Slowly lift the pelvis by contracting the glutes until shoulders, pelvis, and knees are aligned, then gently abduct the hips by spreading the knees apart (hip abduction) while maintaining stability. Slowly lower the pelvis without arching the back.

Tips: Keep the pelvis stable and engage the abdominals to avoid excessive lumbar arching. Control the knee abduction movement to strengthen the hip muscles.

Progression: Gradually increase the number of repetitions or hold the top position longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Allongé sur le dos, pieds sur SwissBall, genoux fléchis
Clinical goal
Renforcement des muscles fessiers et stabilisation de la hanche
Also known as
élévation de bassin sur ballon suisse avec écartement de hanche, pont sur ballon avec abduction, hip bridge sur SwissBall avec abduction

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.