Bosu Single Leg Glute Bridge

Intermediate Level of Difficulty

The Bosu single leg glute bridge is an intermediate lower body exercise. This exercise targets the buttocks and hamstrings and is suitable for intermediate to advanced fitness levels.

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 Hamstrings

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

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 single leg glute bridge - step 1

Step 1

Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Cross one leg over the other and place your hands on your hips.

bosu single leg glute bridge - step 2

Step 2

Pressing through your heel on the floor, lift your buttocks up until your hips are flat. Make sure to fully contract your hamstrings and glutes at the top of the motion.

bosu single leg glute bridge - step 3

Step 3

Lower your body back down to the floor and right before your butt touches, press yourself back up for the recommended number of reps.