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BOSU - Single Leg Glute Bridges (Foot On Dome)

Learn how to properly perform the BOSU - Single Leg Glute Bridges (Foot On Dome) with this complete demonstration video.

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What is the BOSU - Single Leg Glute Bridges (Foot On Dome)?

The BOSU single leg glute bridges are an excellent isolation exercise that effectively targets the glutes and hamstrings. This exercise is perfect for enhancing unilateral stability and strength. Suitable for all fitness levels, it requires just a BOSU ball and can be incorporated into any lower body routine to maximize muscle activation.

How to properly perform the BOSU - Single Leg Glute Bridges (Foot On Dome)

  1. Place a BOSU ball on the ground with the dome side up.
  2. Lie on your back with one foot resting on the center of the dome.
  3. Extend your other leg straight out in front of you.
  4. Press through your heel on the BOSU ball to lift your hips off the ground, squeezing your glutes at the top.
  5. Lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Targeted muscles and equipment

Discipline
  • Strength training
Required equipment
Mechanics type
Primary muscle
Secondary muscle(s)

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Complementary exercises

Other exercises for Glutes:

Foam roller sur le fessierHip-thrust (pont) au solBanc à lombaire 45 degrés avec élastique

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