The Glute Bridge (1 Leg) on an Exercise Ball is a great way to develop stabilising strength in your glutes for a more consistent and efficient golf swing.
The Glute Bridge (1 Leg) on an Exercise Ball forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.
Equipment
This exercise requires an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.
Steps
- Start by lying face-up on the floor, with your arms at your sides and your heels on an exercise ball.
- Contract your glutes to raise your hips off the floor.
- Lift your left leg into the air above you as you straighten your right leg to form a straight line with your body.
- Hold this position for the desired amount of time.
- Repeat with the other leg.
Initiate the movement with your glutes, and maintain control using your hips. Keep your hips level with the floor.
Keep your core muscles engaged and your back flat throughout.
Avoid pushing your hips too high, which can cause hyperextension (arching) in your lower back. Keeping your abs strong helps to prevent excessive arching in your lower back.
You should feel it working your glutes, and to a lesser extent your hamstrings and lower back.
Variation
Move your arms closer to your body, or lift them up in front of you, to increase the challenge to your stability.
There are a number of interesting variations on the Glute Bridge in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
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