Side Glute Kick-Outs on Bosu

Intermediate Level of Difficulty

The side glute kick-out on the Bosu is an intermediate lower body exercise. This exercise targets the gluteus medius and outer thighs and is great for toning the thighs and buttocks.

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 (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming 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


side glute kick-outs on bosu - step 1

Step 1

Start on all fours on top of the Bosu with both feet off of the floor.

side glute kick-outs on bosu - step 2

Step 2

Lift one leg off of the Bosu and softly extend your knee. Make sure to keep your knee and foot in line with your hip.

side glute kick-outs on bosu - step 3

Step 3

Return your knee back down to the starting position and repeat.