Have you ever worked out with a bosu ball? Seen it in the gym, but don’t know what to do with it? Let’s switch it up, and try something a little different than your normal workout routine. Using a bosu ball for different exercises spices up your workout session a bit. It helps to both make workouts more challenging and take it to the next level, and also can help to modify exercises and make them a little easier. Here are four different bosu ball exercises you can add into your workout session for some glute, hip, and hamstring action!
Hip Bridge
Lie on your back with your feet flat on the bosu ball. Push through with your heels, and lift your hips until they are fully extended. Then squeeze your glutes at the top, and hold for a second. Lower back down and repeat.
Squat
Start with your feet shoulders width apart, and your chest up and head looking forward. Flex your knees and hips, squatting as deep as your flexibility allows and pause at the bottom. Return to the starting position, extending at your knees and hips.
Single-Leg RDL
Start with one foot on the center of the platform, and weight in opposite hand of leg you are balancing on. Draw your raised leg back, pulling your hips back and squared to the ground. While doing so, pivot forward at the waist, and reach weight down keeping it close to your body. Stabilize through the hips, hamstrings, and ankle while lowering your leg and raising your torso back to starting position.
Lateral Lunge
Starting with your feet together a couple feet away from the bosu ball. Step out sideways and let your foot land on the bosu. Squat down and push your foot back up to bring your feet together.
Remember! Listen to your body, it is always good to challenge yourself while knowing/staying within your limits at the same time. Feeling like getting in some lower body bosu action? Try 4 sets of 10 reps of each of these exercises!
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Article written by GUADS member Breanna
