Weighted Single-leg Hip Raise with Head on Bosu Balance Trainer
Muscle Groups: Glutes
Weighted Single-leg Hip Raise with Head on Bosu Balance Trainer focuses on Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Hip Raise with Head on Bosu Balance Trainer with proper form and technique.
- 1
Lie on your back on a Bosu ball with your head supported, knees bent, and feet flat on the ground.
- 2
Hold a weight (dumbbell or kettlebell) in the hand opposite your standing leg and lift one leg off the floor.
- 3
Press through your heel on the ground to raise your hips towards the ceiling, keeping your body in a straight line from shoulders to knees.
- 4
Lower your hips back down slowly and repeat on both sides.
Tips for Success
These tips will help you perform Weighted Single-leg Hip Raise with Head on Bosu Balance Trainer safely and effectively while maintaining proper form.
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Keep your core engaged throughout the movement to protect your back.
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Avoid letting your lower back sag; maintain a straight line from your shoulders to your knees.
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Ensure the Bosu ball is stable before starting to prevent slipping.
Secondary Muscles
While Weighted Single-leg Hip Raise with Head on Bosu Balance Trainer primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Single-leg Hip Raise with Head on Bosu Balance Trainer, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Single-leg Hip Raise with Head on Bosu Balance Trainer, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
