Swiss-Ball Bridge March

strengthenhipintermediateactive

Content last reviewed: 2026-07-18

3 × 10 reps per side

Swiss-Ball Bridge March demonstration

How to do it

Lie on your back with both lower legs supported on a stable Swiss ball.
Brace your trunk and press through both legs to lift your hips into a bridge.
Keeping the pelvis level, lift one foot a few centimetres from the ball without letting the ball roll.
Return that foot, alternate sides, then lower your hips under control.

Form cues

Use a ball size that lets you keep the knees comfortably extended without pressing behind them.
Make each foot lift small; the pelvis should not drop or rotate.
Keep the ribs down and lower the hips if you feel the movement mainly in the low back.

Muscles worked

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus medius — anatomical illustration — gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: gluteus maximus, hamstrings, gluteus medius, core stabilizers

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