Stability Ball Single Leg Glute Bridge

A unilateral glute-focused exercise where one foot is elevated on a stability ball while you bridge with the opposite leg, increasing glute activation and stability demands.

Instructions

1. Lie on your back with one foot on a stability ball and the opposite foot lifted off the ground.
2. Keep the elevated leg bent at approximately 90 degrees or extended, depending on your preference.
3. Press through the foot on the ball to lift your hips off the ground, creating a straight line from your knee to your shoulders.
4. Squeeze your glutes at the top of the movement.
5. Lower your hips back down in a controlled manner.
6. Complete all repetitions on one side, then switch to the other leg.

Tips

• Keep your core engaged throughout to prevent your hips from dropping to one side.
• Press through your foot evenly to maintain stability on the ball.
• Avoid hyperextending your lower back by maintaining a neutral spine.
• The instability of the ball requires more stabilizer muscle engagement than a traditional bridge.
• For increased difficulty, hold the top position longer or add a weight across your hips.