Bridges on a Bosu Ball are one of the most effective glute exercises, and they also work the hamstrings, lower back, and core muscles.
The Bosu Ball is a great piece of core exercise equipment, and it can be used to enhance core stability. If you place your feet on a Bosu Ball while doing bridges, you will get increased muscle work and improvements in stability.
You can do bridges with your knees bent or with your knees straight. Below are picture of bridges on a Bosu Ball with the knees straight.
When the knees are straight there is slightly more emphasis on the hamstring muscles which are on the back of the thigh.
Starting Position: Lie on your back and place both heels on a Bosu Ball. Keep your feet parallel and your knees straight.
Form: Exhale and push through your heels until your body is parallel to your thighs. Hold for a brief second at the top of the range of motion, and then slowly lower to the starting position.
Personal Trainer tips: Really focus on squeezing the glutes at the top of the motion and move in a slow and controlled manner.
Move in a slow and controlled manner. And aim for 10-25 repetitions.
Also, be mindful of the position of your lower back during this exercise. Use your core muscles to prevent your back from arching excessively.
Once this becomes easy, you can progress your strength by trying this glute exercise with 1 leg on the Bosu ball.
If you really want to tone and strengthen your glutes, you must also include exercises like squats and lunges in your butt workouts.
Squats and lunges really are the best butt exercises.
So, it is also important to include standing multi-joint leg exercises like squats or lunges in your butt workout.
Yours in Health,
Dr. Charles PT/PT