How to Do
How to Do Exercise Ball Bridge on Single Leg
Maintain form throughout each phase of the movement.
Keep the shoulders, head, and neck on the ball.
Be sure that the feet, knees, and hips stay in proper alignment in a straight line.
If cramping occurs in the back of the thighs, reposition the pelvis and/or stretch the thigh muscles.
The exercise ball should not move and the eyes should be focused on the ceiling throughout the exercise.
Beginning
Beginning Ball Bridge with Stability
1. Sit tall and balance on the stability ball with the back straight. Your feet should be about two fists apart and planted on the floor. The toes should be pointing straight ahead.
2. Draw in the tummy bringing the belly button towards the spine.
3. Squeeze the hips together. Roll down on the stability ball until it is positioned beneath the shoulders and supports the head.
4. Extend the arms straight out to either side. The knees should be bent at a right angle. The thighs should be parallel to the floor and the back should be straight.
Movement
Ball Bridge with Stability Movement
1. Extend one leg out straight ahead while the hips are in the lifted position.
2. Slowly lower the hips down toward the floor.
3. Hold briefly and then slowly lift the hips back to the starting position.
4. Keep the hips lifted for 10-15 seconds before lowering them to the floor again.
5. Perform the bridges until you've completed all required repetitions and then continue with the opposite leg extended.
Benefits
Ball Bridge with Stability Benefits
A single-leg glute bridge is a unilateral glute bridge that works the hamstrings, hip flexors, lower back muscles, and gluteal muscles (gluteus maximus, medius, and minimus).
