How to Do the Single-Leg Bridge on an Exercise Ball - dummies

How to Do the Single-Leg Bridge on an Exercise Ball

By LaReine Chabut

A variation on the classic bridge, the single-leg bridge targets the hamstrings and glutes while working on an exercise ball. Because the single-leg bridge uses the weight of only one leg to support the weight of your entire body, the all-important core muscles (abs and butt muscles) also get a good workout.

1Sit tall on the ball and roll down slowly until only your shoulders touch the ball.

Keep your hands on your hips when doing this exercise to help steady your body.

2As you contract your abs, place your left leg across your right thigh. Lift your hips up toward the ceiling as you contract your butt muscles.

Don’t press your hips too high. Keep them even with your torso. If you find the ball moving at all during this exercise, place it against the wall or a heavy piece of furniture.

3Pause for a moment, and then lower your hips.

Complete 10 repetitions before switching legs and repeating on the other side.