Bosu Ball Exercises: Push Up Glute Lifts


For Bosu Ball exercises that combine a push up and a glute lift, it is important to stabilize the ball and core muscles. Work on push up glute lift Bosu Ball exercise combinations with tips from a personal trainer in this free fitness video.

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Video Transcript

Hi, I'm going to demonstrate how to do a push up on the flat side of the Bosu Ball with a glute lift combination. So, go ahead and take the ball, flip it over so that you're on the round side of the ball. The flat side is up towards you. Take your hands to the outside of the handles. Grip on to those handles, come up into plank position first. You want to make sure that your head is slightly over the hands and not even with the hands. So take them slightly over the hands, as you're stabilizing here, abs are tight. If you feel like you're not able to do this yet, come down to your knees and just execute the movement in a modified position. So, this is your modified. If I were to take a marble it should roll from your head down to your toes. Coming down inhale, come up exhale, then you lift your glute. We're going to keep the leg slightly bent when you're doing it in modified position so that you're able to stabilize better. So, this is your modified position, inhale, exhale. This is our full version. Plank position, again, head higher than the bottom. Inhale, exhale, inhale, exhale. You're going to have to control the movement in the ball to really stabilize your core box. Inhale lower, exhale lift. Once you become more comfortable with this position, lift one leg off the floor. This is a very advanced movement so take your time. Inhale, exhale, inhale, exhale. On this, do between six and eight repetitions and two to three sets. Take a break in between the sets and stretch if you need to and continue on. If you've been doing this for a while, start adding a little bit more. A couple more reps and you'll really feel this in our chest and in your glutes. That's how we do a push up on the Bosu ball with a glute raise.


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