Single-Leg Hip Raise With Foot On Bench
Single-Leg Hip Raise with Foot on Bench is a lower-body exercise targeting gluteal muscles.
INTERMEDIATE
Single-Leg Hip Raise With Foot On Bosu Ball
Single-Leg Hip Raise with Foot on Bosu Ball is an excellent exercise to strengthen your hamstrings and glutes. However, performing this exercise on a Bosu ball ensures to engage your core actively.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back with one foot on the Bosu ball and the other extended towards the ceiling. Be sure to keep your foot on the Bosu ball bent.
- Tighten your abs and press your heel against the Bosu ball, lifting your hips and squeezing your glutes at the same time, being careful not to engage your lower back. Pause and then lower your hips to the starting position.
Tips
- Squeeze your buttocks at the top of the movement.
- Try not to place your main foot too far in front of you. Keep it under your knee throughout the exercise.
- Don't let the heel of your working foot come off the Bosu. Keep it firmly pressed against the ball throughout the exercise.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
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