The single-leg hip raise with head on Bosu ball builds strength through the glutes and hamstrings while actively engaging the core throughout the movement. Performing the exercise with the head on a Bosu ball will secure the neck and spine in a safe position.
Instructions
Lie face up on the floor with your head and upper back on a Bosu ball. Keep one leg bent to 90 degrees while extending the other leg. This leg will form a straight line from the heel to the hip.
Drive the hips toward the ceiling while keeping the extended leg elevated. Pause at the top position and then reverse direction back to the starting position.
Trainer’s Tips
Keep your foot underneath your knee throughout the exercise. Avoid having it too far out in front of you.
Keep your heel firmly pressed into the floor throughout the movement. The majority of force should come through your heel.
Squeeze your glutes as hard as possible at the top of the movement.
