Side Shoulder Raise on Bosu

Intermediate Level of Difficulty

The single leg side shoulder raise on the Bosu is an intermediate upper body exercise. This is a challenging exercise that requires balance and core stability and targets the medial deltiod.


Picture of 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


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


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 shoulder raise on bosu - step 1

Step 1

Start on top of the Bosu standing on one leg with the other raised up to waist height.

side shoulder raise on bosu - step 2

Step 2

Hold a dumbbell in the opposite hand of the leg you are standing on and raise it up to shoulder height.

side shoulder raise on bosu - step 3

Step 3

Lower the dumbbell back down to the side of your hip and repeat.