Bosu Ball Single / One Leg Bridge / Hip Thrusts / Extensions / Raises
- Place a BOSU Ball on the ground with the blue rubber side facing up. Lie on the ground and place your right foot on the rubber part of the BOSU Ball. Extend your left leg straight into the air. Extend your arms to the sides and tighten your core.
- With your gaze focused on the ceiling, push down with your right foot, elevating your hips. Tighten your glutes when you come to the top of the movement and hold. Slowly, lower your body towards the ground but do not lie back down until the end of the set.
- Repeat.
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Related exercises to discover
Stability / Swiss / Exercise Ball Ab Pike Press
Pelvic Tilt With Marching
Sumo / Plié Dumbbell Squats
Bosu ball single / one leg bridge / hip thrusts / extensions / raises is a gym exercise that targets glutes & hip flexors and also works abs and hamstrings. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Stability / swiss / exercise ball ab pike press, pelvic tilt with marching and sumo / plié dumbbell squats. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
