Video Coming Soon
We're working on adding video demonstrations for this exercise.
Stability Ball Single-Leg Glute Raise
A unilateral glute bridge performed with one heel on a stability ball, highly targeting the glutes and hamstrings to build stability and foundational strength.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest shorter between sets for endurance and stability goals.
How to Perform
Lie face-up on the floor with arms at your sides. Place one heel firmly on the center of the stability ball with the knee bent at 90 degrees. Extend the opposite leg straight up toward the ceiling.
- Drive the heel on the ball downward, contracting the glute and hamstring.
- Lift your hips off the floor until your body forms a straight line from shoulder to knee.
- Pause briefly at the top, ensuring your core is braced and hips remain level.
- Slowly lower your hips back toward the floor with full control.
- Do not fully rest your hips on the floor between repetitions.
- Complete all required reps on one side before switching legs and repeating.
Coaching Tips
Form Cues
- Drive through the heel.
- Hips stay level.
- Squeeze the working glute.
- Slow and controlled.
- Maintain core tension.
Breathing
Inhale as you lower your hips to the floor, and exhale forcefully as you drive your hips upward, bracing the core throughout.
Tempo
3-1-1
Range of Motion
Lift the hips until the torso and supporting thigh form a straight line, avoiding excessive lumbar hyperextension. Lower until the hips nearly touch the floor.
Safety
Safety Notes
- Maintain control of the stability ball throughout the movement.
- Discontinue if you feel sharp pain in the knee or lower back.
- Ensure the ball is properly inflated for maximum stability.
Spotting
Not applicable; this is a bodyweight stability exercise focusing on muscular control.
Common Mistakes
- Arching the lower back excessively at the top.
- Letting the stability ball roll freely.
- Allowing the hips to rotate or drop.
- Relying solely on the lower back to lift.
When to Avoid
- Acute lower back pain or lumbar instability.
- Recent hamstring or glute strain.
Flexibility Needed
- Good core control and bracing ability.
Build Up First
- Competency with standard Glute Bridge.
- Basic stability ball control.
Also known as
Single Leg Ball Hip Extension, Unilateral Glute Bridge on Ball, Ball Hamstring Curl Bridge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Single-Leg Glute Raise
Stability Ball, Body Weight
Glutes
Stability Ball Single-Leg Hip Thrust
Stability Ball, Body Weight
Glutes
Stability Ball Glute Bridge
Stability Ball, Body Weight
Glutes
Stability Ball Pike
Stability Ball, Body Weight
Abs
Stability Ball Leg Raise
Stability Ball, Body Weight
Hip Flexors
Stability Ball Plank
Stability Ball, Body Weight
Abs
Stability Ball Half Moon
Stability Ball, Body Weight
Abs
Stability Ball Hip Thrust
Stability Ball, Body Weight
Glutes
Stability Ball Ab Rollout
Stability Ball
Abs
Stability Ball Hamstring Curl
Stability Ball, Body Weight
Hamstrings
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
