Swiss Ball Reverse Bridge
A reverse ball bridge exercise strengthens the hamstring and glute muscles which extend the hip.
Teaching points
- Lay on the floor on your back with your arms on the floor by your sides.
- Raise your legs so your calfs are supported on the ball.
- Raise the buttocks off the floor until there is a striaght line between the shoulders (on the floor) and ankles (on the ball).
- Hold for up to 5 seconds and return to the floor.
Variations and progressions
- To increase the difficulty, raise one leg up, just off the ball and perform the exercise using the other leg only.
Muscles worked
- Gluteus maximus.
- Biceps femoris.
- Semimembranosus.
- Semitendinosus.
Alternative exercises
- Swiss ball bridge.
- Bridge using body weight.
- Hip extension.
- Hip extension with a resistance band.
Related injuries
- Hamstring strains.
- Hamstring origin tendinitis.
- Contusion.
