Smart Workout Diary

Stability Ball One-Arm Bridge

The Stability Ball One-Arm Bridge is a glute bridge performed with the feet or lower legs supported on a stability ball while one arm is held off the floor. The unstable support challenges the glutes, hamstrings, and core to control hip position and keep the ball steady. It supports posterior-chain strength, trunk stability, and balance control.

Demonstration

Stability Ball One-Arm Bridge — demonstration 1
Stability Ball One-Arm Bridge — demonstration 2

Instructions

  1. Set up: Lie on your back with your feet or lower legs resting on the center of a stability ball. Keep your knees bent and place one arm on the floor beside you.
  2. Brace: Tighten your abdominal muscles, keep your ribs from flaring, and raise the other arm straight toward the ceiling.
  3. Lift: Press through the ball and squeeze your glutes to raise your hips until your shoulders, hips, and knees form a straight line.
  4. Stabilize: Pause briefly while keeping the ball still, hips level, and the raised arm vertical. Do not let the knees collapse inward.
  5. Lower: Slowly lower your hips with control, then repeat all repetitions before switching the supporting and raised arms if desired.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball, Body Only
Difficulty
Intermediate

Technique tips

  1. Start conservatively: Master a two-arm stability ball bridge before reducing support to one arm.
  2. Keep the ball close: If the ball rolls away, shorten the range of motion and reset instead of twisting to recover.
  3. Use glutes, not the low back: Stop the lift when your body is straight; do not overextend your lower back.
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