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Exercise Ball Single Leg Bridge


Starting Position Action
  • Using the one leg to support yourself, lift your hips up until your form a straight line from your shoulders to your heels.
  • Keep the other leg pointing toward the ceiling.
  • Hold this position
  • While the leg is up, slowly lower yourself to the ground.
  • Repeat this.
Prime Movers
  • Glutes, hamstrings, hip flexors, back extensors
Physio Tips
  • This exercise requires a lot of strength and balance.
  • Keep your hips level. If you were to lay a piece of dowel or golf club across your hips it should remain horizontal at all times.
  • If you are having difficulty with this exercise ball exercise, go back and work on Bridging, Bridging with Knees Bent, and Leg Raises
Progression
  • Make your base of support even narrower by moving your arms closer to your trunk.
  • Increase the speed of the movement.
  • Put more air into your exercise ball making the point of contact with the floor even smaller.
This is a great exercise for hip extensors. Combined with hip abduction here, and here, aids in strengthening those muscles that are often weak in people that sit at a desk all day. Weakness in these muscles can contribute to recurring back pain.

1balls3 repetitions held for 10 seconds.

2balls1 repetitions held for 30 seconds.

3balls3 repetitions held for 30 seconds.

       Return to the top of Single Leg Bridge on the Ball

Beginner

Intermediate

Advanced