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Exercise of the Week – Bosu/Dome Hip Extensions

Target Muscles: Buttocks (Glutes), Hamstrings and Lower Back.

Bosu Hip Extensions 01 - Pro:Kinesis Personal Training, High Wycombe

Begin by lying on your back, placing your feet roughly hip width apart on the flat side of the dome, and put your hands together over your stomach, as shown.

Bosu Hip Extensions 02 - Pro:Kinesis Personal Training, High Wycombe

Then, by pressing into your feet and squeezing your buttocks, slowly raise your hips up off the floor and push your hands straight up above you until your thighs and torso are in a straight line. Then slowly return to the start position and repeat.

Repetitions: 8-12

Sets: 2-4

A lovely exercise working on those buttocks and hamstrings, but one which is also great for the lower back. Don’t worry if you wobble, as over time your body will improve your ability to stabilise. The result is a significant benefit of the Bosu/Dome, as the unstable surface forces your body to utilise muscles (especially the lower back ones) for balancing as well as the primary movement, increasing the effectiveness of the exercise over the standard bridge form.