Single Leg Glute Bridge on Medicine Ball

Intermediate Level of Difficulty

The single leg glute bridge on the medicine ball is an intermediate lower body exercise. This is a great exercise that really isolates and targets the glutes and hamstrings.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

single leg glute bridge on medicine ball - step 1

Step 1

Start on your back with one foot placed on the medicine ball and the other leg lifted off the floor.

single leg glute bridge on medicine ball - step 2

Step 2

Push through your heel and press your body up into a bridge position and drive your other leg up towards the ceiling.

single leg glute bridge on medicine ball - step 3

Step 3

Slowly lower your body back down to the starting position and repeat.