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 with your head resting on the dome side of a Bosu® Balance Trainer, flat side down.
- 2
Bend one knee, placing your foot flat on the floor with the heel close to your glutes, and extend the other leg straight up or slightly bent.
- 3
Place a dumbbell or weight plate across the hip of your bent leg, holding it securely with both hands.
- 4
Drive through the heel of your bent leg, lifting your hips off the floor until your body forms a straight line from your shoulders to your knee.
- 5
Squeeze your glutes at the top of the movement, maintaining control.
- 6
Slowly lower your hips back down to the starting position, maintaining tension in your glutes.
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.
