Single-Leg Glute Bridge With Swiss Ball
An advanced bridge variation using a stability ball to increase posterior-chain demand and fine-tuned hip control—best once you own the basics.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glute max, hamstrings, deep core stabilizers, and hip/pelvic stabilizers.
Key Benefits
- Huge posterior-chain challenge without impact
- Improves hip/pelvic control under instability
- Great progression for athletes and runners
- Easy to progress by adding small ball rolls
Equipment Needed
Swiss ball (stability ball) and floor space.
How to Perform
- Place one foot on the Swiss ball and the other leg off the floor.
- Brace the core and keep hips square.
- Drive through the heel on the ball and lift hips.
- Hold briefly at the top with a strong glute squeeze.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 5–10 reps per side
- Or 2–3 sets of 15–25 seconds per side
- Progression: small roll in/out while keeping hips high
Why This Variation Works
The ball adds instability that forces continuous micro-adjustments—great for building control and capacity through the posterior chain.
When to Use It
Late-stage strengthening once single-leg bridges are easy and you want a bigger control challenge.
Related Glute Exercises
More advanced bridge progressions are in Glute Exercises.
Frequently Asked Questions
Why is this so much harder than it looks?
The ball creates instability that increases stabilizer demand—keep reps low and quality high.
How do I regress it?
Start with two feet on the ball or switch to a stable surface before returning to single-leg.
What if the ball rolls away?
Use a smaller range and focus on steady pressure through the heel. A wall behind the ball can also help during learning.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.