Stability Ball Single Leg Foot Elevated Glute Bridge

Instructions for proper form

Start by sitting on the stability ball with your back against it. Roll down until your shoulder blades are resting on the ball, keeping your feet flat on the floor. Position one foot on the stability ball, with the other leg extended straight out in front of you. Engage your core and press through your heel on the stability ball to lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold for a moment at the top before slowly lowering back down. Make sure your hips stay level throughout the movement, and avoid arching your back.

Common mistakes to avoid

Avoid letting your hips sag or twisting your body as you lift. Do not push off with your elevated foot or allow your lower back to overextend; keep your core engaged for stability. Keep your neck neutral—don’t tilt your head back or forward too much.

Benefits

Specific benefits of the exercise

This exercise specifically targets the gluteus maximus for strength and development while simultaneously engaging the core muscles for stability and balance.

Expected results and timeframe

With consistent practice, you can expect improved glute strength and toned muscles within 4 to 6 weeks. Additionally, better core stability and improved hip mobility will be noticeable..

Who this exercise is best for

This exercise is best for individuals looking to strengthen their glutes, enhance their lower body stability, and improve athletic performance. It is particularly suited for those who engage in activities requiring strong hip extension, like running and jumping.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the glutes can reduce the risk of injuries and enhance athletic performance. Studies have demonstrated the efficacy of glute bridges in activating the gluteus maximus and overall lower body strength.

Variations

Beginner modifications

For beginners, perform the glute bridge with both feet on the ground. Alternatively, you can place a block or platform under the elevated foot to reduce the difficulty level. You may also perform the exercise without an elevated foot to focus on mastering the basic glute bridge.

Advanced progressions

For advanced practitioners, you can add a resistance band around your knees for increased glute activation, or progress to single-leg Romanian deadlifts while using the stability ball for additional balance challenges. Another progression is to elevate your shoulders on a bench to increase the range of motion.

Integrations

Complementary exercises

Complement this exercise with squats, deadlifts, and lunges to provide a comprehensive lower body workout. Consider also incorporating core exercises such as planks and Russian twists for added stability training.

Super set recommendations

Pair the Stability Ball Single Leg Foot Elevated Glute Bridge with exercises like sumo squats or hamstring curls to engage different muscle groups while still targeting the lower body.

Sample workout routines

Include the Stability Ball Single Leg Foot Elevated Glute Bridge in a lower body workout routine with exercises like squats, lunges, and calf raises. Recommended sets: 3 sets of 10-15 reps followed by complementary exercises.

Exercise combinations

Combine this exercise with other glute-focused exercises like hip thrusts or donkey kicks for a complete glute workout, or alternate it with single-leg exercises such as step-ups to enhance balance.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of your workout routine after your main compound lifts for strength, when you are warmed up but before you finish with any isolation exercises to prevent fatigue.