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Ball Single Leg Supine Bridge

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  Primary Muscle Group: Glutes, Hamstrings

Muscle Groups Worked in This Exercise: Glutes, Hamstrings, Quadriceps and Rectus Abdominis

Preparation: Position your upper torso on a stability ball with your head, shoulders and back resting on the ball in a straight position. Your legs should be bent 90 degrees at the knees with your feet positioned on the floor. Position arms bent and placed just below your lower back providing balance.

Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Begin the exercise movement by lifting your one leg off the floor and extending it straight out and pointing your toes outward. Stay balanced and hold for one second and then alternate between legs during the exercise movement.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells