Procaryote
Hip · Strengthening

Single-leg glute bridge on unstable surface

Single-leg glute bridge on unstable surface, 3 sets, 8 repetitions per leg, 2-second pause at the top

Illustration of the Single-leg glute bridge on unstable surface exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Pause: 2 seconds at the top position

Description: Lie on your back, one foot placed on an unstable support (such as a balance cushion) and the other leg raised. Push through the heel on the support to lift the pelvis until your body forms a straight line from shoulders to knee, hold for 2 seconds, then slowly lower.

Tips: Keep your back straight and avoid excessive arching of the spine. Contract the gluteal muscles to stabilize the pelvis throughout the movement.

Progression: Increase the number of repetitions or the duration of the hold at the top when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
unstable support (balance cushion)
Starting position
Lying on back, one foot on an unstable support, the other leg raised
Clinical goal
Strengthening of hip muscles
Also known as
single-leg glute bridge on unstable surface, hip elevation on cushion, unstable surface glute bridge

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Single-leg Glute Bridge with Isometric AbductionSingle-leg glute bridge with isometric abduction, 3 sets, 8 repetitions per leg, hold 5 seconds in abduction Single-leg Hip Lift with KettlebellSingle-leg hip lift with kettlebell, 3 sets, 8 repetitions per leg Single-leg isometric press against a wallSingle-leg isometric hip press against a wall, 3 sets, hold 20 seconds per leg Single-leg squat with arm extensionSingle-leg squat with arm extension, 3 sets, 8 repetitions per leg, slow descent, pelvis control Split squat with dumbbellsSplit squat with dumbbells, 3 sets, 10 repetitions per leg Standing Hip Abduction with Elastic BandStanding hip abduction with elastic band, 3 sets, 12 repetitions per side Standing Hip Abduction with Resistance Band at KneesStanding hip abduction with resistance band at knees, 3 sets, 12 repetitions per leg Standing Hip Extension with Resistance BandStanding hip extension with a resistance band, 3 sets, 12 repetitions per leg

See all hip exercises →

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.