Swiss-Ball Straight-Leg Side Bridge

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Content last reviewed: 2026-07-14

Swiss-Ball Straight-Leg Side Bridge demonstration

How to do it

Lie on your side with both legs straight and the feet supported together on a stable Swiss ball.
Brace your trunk and press the feet gently into the ball.
Lift the hips until the body forms a straight line from shoulders to feet, without rolling forward or backward.
Pause briefly, lower under control, complete the repetitions and switch sides.

Form cues

This is an advanced progression; first master a floor side bridge from the knees and then the feet.
Place the ball against a wall or have a clear area around you so it cannot roll away unexpectedly.
Keep the neck neutral and stop if the shoulder, back or outer hip becomes painful.

Dosage

2 × 5 reps per side

Muscles worked

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

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

quadratus lumborum — anatomical illustration — quadratus lumborumAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: gluteus medius, gluteus minimus, obliques, quadratus lumborum

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