Single-Leg Glute Bridge With Med Ball
Single-Leg Glute Bridge With Med Ball
An unstable single-leg bridge variation that challenges pelvic control and posterior chain strength—great for athletes ready for a higher-demand bridge progression.
Muscles Targeted
Glute max, hamstrings, deep core stabilizers, and pelvic stabilizers.
Key Benefits
- Challenges single-leg pelvic control
- Adds instability without jumping or impact
- Great carryover to running stability demands
- Scales by ball position and tempo
Equipment Needed
Medicine ball (or similar stable ball) and floor space.
How to Perform
- Set up for a single-leg bridge with one foot supported.
- Use the med ball as a cue/challenge (as shown in the video).
- Drive through the working heel and lift hips to a straight line.
- Keep ribs down and pelvis level.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 6–12 reps per side
- Or 2–3 sets of 20–30 seconds per side
- Progression: longer pauses or slower eccentrics
Why This Variation Works
Instability increases stabilizer demand and forces you to own pelvic position—useful for athletes who need control under changing conditions.
When to Use It
Mid-to-late stage strengthening when a standard single-leg bridge is easy and you want more control demand without impact.
Frequently Asked Questions
Should my hips be perfectly level?
Yes—aim for level hips. If one side drops, reduce range or regress to a stable version.
How do I shift it more glute vs hamstring?
Bring the working heel slightly closer and focus on a strong glute squeeze at the top.
What if I cramp?
Shorten range, slow down, and build time under tension gradually before progressing.