The Bosu single leg glute bridge is a great exercise that can add a lot to your workout. It not only strengthens the muscles in the glutes, but also helps to tone and strengthen the quadriceps muscles, lower back and abdominal muscles. In order to get the maximum benefit from this exercise, it is essential that you position your body properly. Once the basic Bosu single leg glute bridge becomes too easy, make sure to switch it up a bit in order to keep getting results.
About the Bosu Single Leg Glute Bridge
The Bosu single leg glute bridge is a great exercise that can be performed by almost any regardless of age, fitness or ability level. This exercise not only helps to strengthen the muscles in the quadriceps and glutes, but also helps to stabilize and strengthen the core. This makes it a great exercise for people who are interested in treating or preventing back strain.
Positioning Your Body
Before performing the Bosu single leg glute bridge, it is important to get your equipment together. To perform it, you must first find a Bosu and place it on a hard surface. Position your head, neck and shoulders comfortably on top of the Bosu, with your torso extended in front of you and your knees bent and your feet planted firmly on the ground. Make sure your arms are also resting comfortably on the ground. Carefully lift your torso and upper legs off the ground, raising your hips so that your body forms a straight line from your neck all the way to your knees.
Performing the Bosu Single Leg Glute Bridge
Now that your body is in the right position, you can actually perform the Bosu single leg glute bridge. Keep your body in the same position as described above, but carefully lift your right leg off the ground and extend completely. Keep your leg in line with the rest of your body, so that you're now in a straight line from your right foot up to your neck. Take a few deep breaths, and then slowly lower your hips to the ground, keeping your right leg raised. As you exhale, use your left leg to lift your hips and lower body back up to the starting position. Do 10 repetitions before taking a short break, and then do another two sets. Repeat on the other leg.
Increasing the Intensity
There are a number of ways that you can make the Bosu single leg glute bridge more difficult. You can place an ankle weight around the leg that is extended, thereby increasing the amount of weight the other leg must lift. You can also place the foot that is on the ground on another Bosu. This makes the surface much less stable, and requires you to engage the muscles in your core in order to perform the same maneuver.