Single-Leg Glute Bridge With BOSU Ball

Single-Leg Glute Bridge With BOSU Ball

A single-leg glute bridge variation that uses a BOSU ball under the working foot to challenge hip extension strength, pelvic control, and balance.

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Muscles Targeted

Glute max, hamstrings, glute med, trunk stabilizers, and foot and ankle stabilizers of the working side.

Key Benefits

  • Builds single-leg glute and hamstring strength
  • Challenges pelvic control and trunk stability
  • Adds a balance demand through the BOSU ball
  • Works well as a bridge progression from the floor
Drive through the heel, keep the ribs down, and avoid letting the pelvis twist as you lift.

Equipment Needed

BOSU ball.

How to Perform Single-Leg Glute Bridge With BOSU Ball

  1. Lie on your back with one foot centered on the BOSU ball and the other leg lifted off the ground.
  2. Bend the working knee and set your arms on the floor for balance.
  3. Press through the working heel and lift your hips until your torso and thigh form a straight line.
  4. Pause briefly while keeping the pelvis level and the knee from drifting inward.
  5. Lower under control and repeat all reps before switching sides.

Programming Options

  • 2–4 sets of 6–10 reps per side
  • Use a slow tempo if balance is the main goal
  • Works well in warm-ups, accessory strength work, or rehab progressions

Why This Variation Works

The BOSU ball adds just enough instability to make the bridge more demanding without turning it into a completely different exercise. That can help clean up pelvic control, foot pressure, and hip positioning during single-leg work.

When to Use It

Use it for glute strengthening, bridge progressions, pelvic control work, or when you want a slightly more challenging single-leg bridge variation.

Frequently Asked Questions

Where should I feel this most?

You should mainly feel the glute and hamstring of the working leg, with some extra effort through the trunk to keep the pelvis level.

Should the flat side or dome side of the BOSU be up?

Use the setup shown in the video. In most cases, the dome side under the foot is the more common option for this variation.

What if my hips keep twisting?

Lower the height of the bridge slightly, slow the motion down, and focus on pressing evenly through the working heel while keeping both hip bones level.