Woman doing glute bridge on an exercise ball

Forget sit-ups — I tried the sprinter bridge instead to boost my core strength, and here’s what happened

December 22, 2025

I’ve always found that variety is key to keeping myself engaged in strength training. If I stick to the same workout or exercises for too long, then boredom sets in and I become less inclined to train at all.

That’s especially the case with core workouts, because most of them tend to involve the same handful of exercises like sit-ups, planks and leg raises. So I’m always on the lookout for new core exercises to try, and when the sprinter bridge just popped on my Instagram feed, I had to give it a try.

It’s a recommendation from personal trainer Kyle Knapp, who highlights the variation of the move done on an exercise ball in particular. If you’re looking for an effective exercise to strengthen the deep core muscles and improve your balance, then look no further.

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I found the move a challenging but enjoyable addition to my core and lower-body workouts, and it’s worth giving a try.

(Image credit: Shutterstock)

You can do the sprinter bridge on the floor, or with your shoulders and/or feet resting on an elevated surface. The key is the motion involved once you’re holding a bridge position.

Start lying down with your knees bent and your feet flat on the floor.Drive your hips up into a bridge position, so your body forms a straight line from your knees to your shoulders.While maintaining your bridge, raise your right leg and left arm up to mimic the position of a sprinter.Hold for a second, then slowly lower your arm and leg and do the same with the opposite limbs.

Once you’re able to do the exercise comfortably on the floor or with your shoulders resting on a stable surface like a bench, you can try the exercise ball variation suggested by Knapp as a more challenging variation.

The instability created by resting on the exercise ball means that your core has to work harder to maintain a strict bridge position while moving your arms and your legs.

As Knapp suggests, you can start just by raising your legs and keeping your arms still to help with your balance, then move to the full sprinter bridge while balanced on the exercise ball.

(Image credit: Shutterstock)

The sprinter bridge primarily works the glutes, hamstrings, and core muscles, building strength and stability in the muscles while also improving your overall balance.

It’s a great move for runners in particular, since it works some key muscles you need for the sport and targets each leg individually, helping to build strength and also identify if you have any strength imbalances in your left and right sides to work on.

In the classic position, the move mainly works the glutes, but if you want to target your hamstrings more, you can move your feet further from your body. This will make the exercise even more challenging, though, and really test your balance.

The core muscles involved in the move are also integral to your posture, so this is something that’s also improved by the sprinter bridge, especially the exercise ball variation, where you have to work against an unstable surface to hold the position.

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