21/02/2026
This week weโre challenging posterior chain strength and deep core control with the Swiss Ball Bridge โ an advanced exercise that builds hip, hamstring, pelvic and trunk control. ๐ชโฝ๏ธ
Muscles Used
This exercise targets the posterior chain and deep stabilisers:
ยท Gluteus maximus: primary hip extensor and pelvic stabiliser
ยท Hamstrings: assist hip extension and control knee movement
ยท Transversus abdominis (TA): deep spinal stability
ยท Obliques: control pelvic tilt and rotation
ยท Erector spinae: support spinal alignment
Why These Muscles Matter
Strong posterior chain and core muscles help with:
ยท Pelvic and lower back stability
ยท Reduced hamstring and lower back injury risk
ยท Improved running, jumping, and lifting performance
ยท Better posture and movement efficiency
Together, these muscles create a strong, resilient base for movement. ๐ง ๐๏ธโโ๏ธ
How To Do The Starting Version
Swiss Ball Bridge w/ Straight Legs
ยท Lie on your back with heels on the Swiss ball, legs straight.
ยท Gently engage your core (ribs down).
ยท Squeeze your glutes and lift hips into a straight line from shoulders to heels.
ยท Keep hips level and the ball steady.
ยท Breathe and hold with control.
Goal: 20โ30 second holds with good form.
Progressions
1. Bridge Hold + Hamstring Curl
From the bridge position, slowly bend and straighten the knees, rolling the ball in and out.
Why: Increases hamstring strength and challenges pelvic control.
Cue: Hips stay lifted; no sagging or arching.
2. Bridge Hold + Hamstring Curl + Straight Leg Raise
After the curl, re-extend the legs straight while maintaining the bridge position.
Why: Adds a powerful lever challenge, increasing core and glute demand.
Cue: Control the movement; hips stay high and level the entire time.
3. Bridge + Hamstring Curl + Straight Leg Raise + Overhead Weight Hold
Hold a dumbbell or plate with arms straight toward the ceiling while completing the curl and leg extension.
Why: Adds upper-body load and increases demand on deep core stabilisers and anti-extension + anti-rotation control.
Cue: Ribs down, shoulders relaxed; donโt let the weight pull you out of position. ๐ฅ
๐ Need help building posterior chain strength or progressing safely? Call us at 02 9544 8444 or book online via Online Bookings โ PhysioFirst.
