Single Leg Deadlift Press on Bosu

Advanced Level of Difficulty

The single leg deadlift with medicine ball shoulder press is an advanced compound exercise. This is a very challenging exercise that targets the hamstrings, core and shoulders. This exercise requires a great deal of balance and should only be performed by advanced fitness levels.


Picture of 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.

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 Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

single leg deadlift press on bosu - step 1

Step 1

Stand on one foot on top of the Bosu and hold the medicine ball in both hands relaxed in front of your body.

single leg deadlift press on bosu - step 2

Step 2

Bend forward and touch the medicine ball to the top of the Bosu. Bend from your hip, keep your lower back straight and your shoulders pulled back. Once back up to the standing position, press the medicine ball over your head.

single leg deadlift press on bosu - step 3

Step 3

Lower the medicine ball back down to the front of your body and repeat.