(Download the video)

The supine Swiss ball bridge is an excellent exercise both to train and assess the strength of the core stabilizing musculature.  The horizontal bridge places the pelvis (and spine) in an unstable, suspended position subject to the force of gravity and therefore encourages the use of the pelvic stabilizers in maintaining neutral pelvis. 

As mentioned in our series on core stabilization, it is the role of the stabilizers to help maintain the neutral position of the pelvis and spine.  This exercise also targets quite specifically the strength of the gluteus maximus – a muscle that we at B.O.S.S. Fitness have frequently found to be weak, even in conditioned athletes.  The gluteus maximus may be considered a mobilizing muscle, but it also plays a very important role as a stabilizer of the pelvis as well. 

Beginning position: 

Start by sitting with perfect posture on a correctly sized and correctly inflated Swiss ball with the feet close together and flat on the floor.  To achieve ideal posture my advice is to imagine growing through the crown of your head.

• The correct inflation for a Swiss ball is ensured when the unloaded ball height (diameter) is exactly what it is supposed to be.  For example, a 55cm ball must be inflated to 55cm otherwise stability is affected.  If under inflated, the ball becomes too stable; if over inflated the ball becomes progressively more unstable with possible increased risk of bursting. 

• To correctly size a Swiss ball, sit on the ball and check the position of your thighs.  If your thighs angle down toward you, the ball is too small; if they angle down away from you the ball is too large.  Sometimes you may need to play with the inflation to get the thighs precisely level to the floor (ideal position).

Assume the bridge position: 

Cross your hands across your chest and engage the transversus abdominis (T.A.) by drawing up the pelvic floor (not sucking navel to spine as this tends to cause other mobilizing muscles to be activated).  While holding T.A., slowly pull yourself out with your feet to assume the horizontal bridge.  It is crucial that you observe or have someone observe for you the following pointers while holding the T.A. continuously:

·        In the bridge position, the tibia (shin bone) must remain perfectly vertical - forming a 90-degree angle between it and the femur (thigh bone).

·        The body must remain as straight as a board from the knees all the way through the crown of the head.  This will ensure neutral pelvis and spine.  No buckling (flexion), excessive backward curve (extension) or unlevelness (rotation) in the bridge is permitted (imagine balancing a glass of wine right between your hip bones/iliac crests).

·        The ball should be under the upper trapezius (lower neck) area and allow for the support of the head.  Place your tongue firmly behind the teeth to prevent excessive neck flexion and chin poking (the dynamics of the cervical spine will affect those of the lumbar spine and pelvis inhibiting the core muscles).  The shoulders must remain down and away from the ears, the neck long and supported on the ball.

·        Regulate the difficulty level by the position of the feet – a narrow stance is more proprioceptively challenging on the core than a wide stance.  Lifting the toes so that the contact area is reduced to the heels only will have an increased effect.

·        Hold and stabilize for prolonged periods of time or for as long as you can maintain perfect technique.  If this is too easy, try holding a medicine ball with two hands an inch or two directly above the area between the hip bones.  You can also try doing alternating unilateral shoulder diagonals* using a light dumbbell to further load the core muscles.

The instant fatigue begins to set in and technique begins to suffer, push with the feet back towards the ball and roll to the upright position.  Never train into fatigue as technique will suffer and motor patterns will become flawed.  

Progression 1

The progression from a double-legged bridge to a single leg bridge is actually quite large, since now the entire weight directed though the pelvis must be supported by the muscles (especially the gluteus maximus) on the stance side and the contact area has been reduced to a single foot.

Pointers:

·        Start the progression from the double-legged bridge by only lifting one foot an inch or two off the floor and not extending the knee on the unsupported side.

·        It is crucial that perfect technique be maintained and that the pelvis remain level in all planes (wine glass analogy).  With gluteal weakness on the support side, the pelvis will tend to drop toward the unsupported side (internal femoral rotation on support side) and may also allow for hip flexion on the supported side.  The role of the gluteus maximus is not only to cause external rotation and hip extension, but also limit internal rotation and hip flexion.

·        Resist the urge to tighten your shoulders and neck, as this will tend to inhibit the core stabilizers - rather press the tongue behind your front teeth.

·        Once it is possible to stabilize on one leg (90-degrees knee flexion), the unsupported leg can be extended to increase the lever arm and difficulty level.

·        Again, attempt to stabilize for extended periods of time by progressively increasing duration and alternating stances on the left and right.  Very often, one side will be easier than the other, so work the weaker side twice as much as the stronger side.

Progression 2: 

Once a single leg bridge holding perfect form becomes easy, congratulations are in order!! 

To progress the exercise, and further load the core, you may try the following:

• Incorporate unilateral shoulder diagonals* using some form of external resistance such as dumbbells, rubber tubing or a medicine ball.  For diagonals I prefer to use light dumbbells as they allow for the most freedom of unilateral movement.  The movement should be performed with a straight elbow in a 45-degree diagonal across the body and begins with the shoulder in an abducted (45 deg.), flexed and externally rotated position.  As the arm moves diagonally across the body into extension and toward the opposite hip, the whole arm and wrist internally rotate.

• If you’re really good, try writing your name with the sole of the foot on the extended leg.  The leg must remain extended, and the movement must originate at the hip and not the toes to maximize the loading of the pelvis and the role of the stabilizers.

• If you are a gymnast or a Russian acrobat you may try find doing both of these movements simultaneously a joke.  For of the rest of us mortals, the progressions given should be more than a challenge.

Have fun!!

David Petersen BS, CSCS

REMEMBER THE BEST ADVICE FOR ANY CORE TRAINING EXERCISE IS TO PERFORM WITH FLAWLESS TECHNIQUE BY MAINTAINING NEUTRAL PELVIS AND SPINE AT ALL TIMES!!

Find out about our online personal training and conditioning sessions