How to Do Bosu Hip Extensions
The hip-extension exercise has been around for a long time. Sometimes called the donkey-kick exercise, it is effective in toning and shaping the muscles of the buttocks and the back of the thighs. Doing this exercise while balancing on a Bosu will increase its difficulty, as you must work to maintain balance and stability. You must use your stomach and back muscles to help you maintain good form and alignment, so the exercise helps to strengthen your midsection as well.
Instructions
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1
Place the Bosu on the floor, with the flat side down. Come onto all fours over the Bosu so it is directly under your stomach.
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2
Place your right knee on top of the Bosu and shift your weight forward a bit so the right knee is directly under the right hip. Your palms should be flat on the floor and directly under your shoulders in front of the Bosu. (See the link in Resources.)
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3
Tighten your abdominal muscles and lift your left leg up straight behind you until it is at hip height. Bend the left foot so the sole faces the ceiling. (Again, please see the link in Resources to clarify.)
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4
Tighten your buttock muscles and lift your left foot straight up, keeping the knee bent. Only lift high enough that you feel the thigh and buttock muscles contract. Do not lift so high that you create stress in the low back.
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Lower yourself until the left knee is again at hip height. Do not come all the way to the floor. This is a small and concentrated movement.
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Do eight to 12 repetitions. Repeat with the other leg.
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Tips & Warnings
The Bosu will will challenge your balance and make a simple exercise hard to do. Go slowly at first; as you get used to the feel of the Bosu, try to challenge yourself more.
Use caution with this exercise if you have any knee or hip issues. Keep the abdominal and buttocks muscles contracted to help support the low back. If this exercise aggravates your back, try keeping the movement smaller until your muscles strengthen.
