Leg Raises on Bosu

Intermediate Level of Difficulty

The leg raises on the Bosu is an intermediate lower body exercise that targets the glutes and thighs.

MUSCLES ENGAGED


Picture of Glutes

Glutes

Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Equipment Used


Picture of Bosu

Bosu

The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions


leg raises on bosu - step 1

Step 1

Start in a push-up position on the Bosu. Make sure that your wrists are directly below your shoulders and your core is engaged.

leg raises on bosu - step 2

Step 2

Keeping your back straight, lift your leg and contract your buttocks at the top of the motion. Do not let your lower back sag and hips disengage when you raise your leg.

leg raises on bosu - step 3

Step 3

Lower your leg, alternate and repeat the exercise.