One-Leg Swiss Ball Glute Bridge

Lie flat on the ground, place your heels up on the Swiss ball with your hips on the ground. As with the supine hip extension, place your arms on the ground away from your body.

Raise your left leg up until your leg and torso form a 90 degree angle.

Squeezing your glutes, raise your hips until they are fully extended. Raise your glutes off of the ground. Pause for a second.

Lower your hips back to the starting position.

Lower your left leg down onto the ball.

This time raise your right leg up until your leg and torso form a 90 degree angle.

Squeezing your glutes, raise your hips until they are fully extended. Raise your glutes off of the ground. Pause for a second.

Lower your hips back to the starting position.

Lower your right leg back to the starting position and repeat the exercise according to the training plan alternating legs.