Advanced Bridge Balance

  • Sit on the ball then walk forward to the bridge position, which is on your back with your head resting on top of the ball and hips lifted. Extend your arms out from your shoulders to assist in balance.

  • Keep your hips lifted as you lift your left foot off the ground and straighten your leg without your hips dropping towards the ground.

  • Hips 

  • Abdominals  Back  Thighs 

  • Rectus femoris, Vastus medialis, Lateralis and intermedius, Gluteus medius and maximus, Gastrocnemius

  • TIP: Keep your hips even meaning parallel to the ceiling, not allowing the hip of the raised leg to sink towards the ground.

Variations for Advanced Bridge Balance

  • One Leg Stand

    This is a good practice for people of all ability levels. Holding the ball is challenging because you won't be able to use your arms to help you find your balance.

  • Foot To Ball

    Try touching the ball with your knee bent if it is too difficult to do it while straight.

  • Bridge Balance

    You can hold onto a wall or other fixed object with one hand in order to assist you in balancing.

  • Balance With Ball Roll

    This will strengthen your hip rotators, your glutes, and your quadriceps and enable you to balance on one leg while the other leg is moving.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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