Dumbbell Bosu Step Overs

Intermediate Level of Difficulty

The dumbbell Bosu step overs is an intermediate lower body exercise that targets the quads and challenges your balance and grace.

MUSCLES ENGAGED


Picture of Quadriceps

Quadriceps

The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

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.

Equipment Used


Picture of Dumbbells

Dumbbells

The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

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


dumbbell bosu step overs - step 1

Step 1

Start with one foot placed on the center of the Bosu while holding a pair of dumbbells in your hands.

dumbbell bosu step overs - step 2

Step 2

Take a natural step forward. Make sure your foot lifts up and over the Bosu and not sweeping around the side.

dumbbell bosu step overs - step 3

Step 3

Step back up and over the Bosu and repeat.