Swiss Ball Bridge

Teaching points

• Position yourself with your upper back and shoulders supported by the swiss ball
  
  
• Your feet should be flat on the floor, hip width apart with the buttocks pushed up to form a straight line between your shoulders and knees
  
  
• To perform the exercise, lower your buttocks towards the floor so that the knees bend further
  
  
• Push through your heels to return to the starting position

Variations and progressions

• To increase the difficulty, raise one foot just off the floor and perform the exercise on the other foot only

Muscles worked

• Gluteus maximus
  
  
• Biceps femoris
  
  
• Semimembranosus
  
  
• Semitendinosus

Alternative exercises

• Reverse ball bridge
  
  
• Bridge using body weight
  
  
• Hip extension
  
  
• Hip extension with a resistance band

Related injuries

• Hamstring strains
  
  
• Hamstring origin tendinitis
  
  
• Contusion