Lateral Shuffle Side Raise on Bosu

Advanced Level of Difficulty

The lateral shuffle on the Bosu is an advanced compound exercise. This is a challenging lower body agility exercise that strengthens the shoulders and core.

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 Shoulders

Shoulders

The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

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


lateral shuffle side raise on bosu - step 1

Step 1

Start off by standing on one leg with a soft bend in your knee while holding a dumbbell in the hand of your outside arm.

lateral shuffle side raise on bosu - step 2

Step 2

Laterally jump onto the side of the Bosu and swing the dumbbell across your body.

lateral shuffle side raise on bosu - step 3

Step 3

Bound back to the starting position and land softly on your one leg as you simultaneously raise the dumbbell up to shoulder height.