Bosu Heel Kick

Beginner Level of Difficulty

The Bosu heel kick is a beginner level exercise that targets the hamstrings and butt.


Picture of 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 Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of 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

bosu heel kick - step 1

Step 1

Start in a kneeling position on top of the Bosu.

bosu heel kick - step 2

Step 2

Fully extend one leg while balancing on the Bosu.

bosu heel kick - step 3

Step 3

Return your leg back to the starting position and repeat.