Medicine Ball Single Leg Bridge
Single-leg bridge with medicine ball loaded on the abdomen — unilateral hip extension with the constant-load demand.
Level: Advanced
Primary: Hamstrings
Movement: Compound
Tags: Balance / Stability Unilateral
Type: Light Activity
Equipment: Medicine Ball
Sports: Basketball Running Soccer Tennis
Target muscles
The gluteus maximus of the working leg drives hip extension. The hamstrings co-contract. The gluteus medius keeps the pelvis level. The trunk braces against the load. The hip flexors of the non-working leg hold the extended position.
How to perform
Setup
Lie on your back with one knee bent and foot flat on the floor. The other leg extended straight. A medicine ball rests on the lower abdomen.
Execution
Drive through the heel of the bent leg to lift the hips. Squeeze the glute at peak. Lower the hips back down. Complete all reps before switching legs.
Common mistakes
- Pelvis tilting toward the working side.
- Hyperextending the lower back.
- Going too heavy.
- Letting the extended leg drop or lift unevenly.
- Pumping reps without top squeeze.
Progressions and regressions
Regress to bilateral hip thrusts. To progress, increase ball weight, work pause reps.
Programming notes
Unilateral glute work. 3 sets of 8-12 per side, twice a week.
