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Hip · Strengthening

Swiss Ball Bridge

Swiss Ball Bridge, 3 sets, 10 repetitions, 3-second hold at the top

Illustration of the Swiss Ball Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 3 seconds in the top position

Description: Lie on your back with your feet on a Swiss Ball and your arms alongside your body. Slowly lift your pelvis by engaging your gluteal and abdominal muscles until your body forms a straight line from your shoulders to your knees. Hold the top position for 3 seconds, then slowly lower your pelvis without touching the ground.

Tips: Keep your pelvis stable and avoid excessive lordosis in your lower back. Engage your abdominal muscles well to protect your spine.

Progression: Gradually increase the hold time in the top position from 3 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swiss Ball
Starting position
Lying on back, feet on Swiss Ball
Clinical goal
Strengthening of gluteal and abdominal muscles for trunk stabilization
Also known as
Pelvic lift on ball, Bridge on Swiss Ball, Glute bridge 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.