1 leg bridges on a stability ball might be the best glute exercise using a stability ball.
One leg bridges on the floor are an effective glute exercise.
But when you do bridges on a ball the butt and glute muscles work even harder because the ball in unstable, and elevating the foot gives you more range of motion through the hips.
Here are instructions for this butt exercise on a stability ball.
Starting Position: Lie on your back and place one heel on a stability ball. Keep the opposite leg straight with your foot facing the ceiling.
Form: Exhale and push through your heel and lift your hips in the air until your body is parallel with your thigh. Hold for a brief second at the top and then slowly lower to the starting position.
Personal Trainer Tips: Make sure that you are mindful of the position of your lower back when doing this exercise.
You can change your hand position to increase the stability challenge. If you place your hands on the floor, you will be more stable, but if you cross your hands over your chest you will make this exercise more difficult.
Also, the size of the ball change change the range of motion. A smaller ball will offer less range of motion than a bigger ball. Use a ball that allows you the most range of motion, without compromising form or the position of your lower back.
If this exercise is too challenging, first try mastering this exercise with both legs at the same time.
This is just one sample glute exercise with the stability ball. There are many variations of bridges to work the glutes, but don't forget to do standing exercises for the glutes and butt muscles.
Squats, lunges, step ups, and dead lifts are all great exercises for the glutes.
Yours in Health,
Dr. Charles PT/PT