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Hip · Strengthening

Single-leg glute bridge on SwissBall with hip flexion

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

Illustration of the Single-leg glute bridge on SwissBall with hip flexion 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 a SwissBall and the other leg raised. Push through the heel on the SwissBall to lift the pelvis while keeping the body aligned, then slowly flex the hip of the raised leg toward the chest without losing pelvic stability. Lower gently while controlling the movement.

Tips: Keep the pelvis stable and avoid any trunk rotation. Contract the gluteal and abdominal muscles to maintain balance on the SwissBall.

Progression: Gradually increase the number of repetitions or add a slight load to the raised leg as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Lying on back with one foot on SwissBall and the other leg raised
Clinical goal
Strengthening of gluteal muscles and pelvic stabilization
Also known as
single-leg SwissBall bridge, unilateral hip lift on SwissBall, glute bridge with hip flexion

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.