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Bosu Bird Dog

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Exercise Profile

Primary muscles:

Lower Back, Glutes, Obliques, Abs

Secondary muscles:

Hamstrings, Shoulders

Equipment:

Bosu

Difficulty:

Intermediate

Bosu Bird Dog Overview

The bosu Bird dog workout is a dynamic exercise that engages the lower back, glutes, obliques, and abs.

The bosu’s unstable surface adds an extra challenge, but its effect on secondary muscles is minimal.

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Bosu Bird Dog Instructions

  1. Place the bosu ball on the floor with the dome side up.
  2. Kneel down in front of the bosu and place your hands on the dome, shoulder-width apart.
  3. Extend your left leg straight back behind you, keeping it parallel to the floor.
  4. Simultaneously, lift your right arm straight out in front of you, parallel to the floor.
  5. Hold this position for a moment, then return your left leg and right arm to the starting position.

Bosu Bird Dog Tips

  1. Start by placing the bosu ball flat side down and position yourself on all fours with your hands directly under your shoulders and knees under your hips.
  2. Engage your core by pulling your belly button towards your spine and maintain a neutral spine throughout the exercise.
  3. Extend your right arm forward while simultaneously extending your left leg backward, keeping them parallel to the ground.
  4. Firmly press your hands into the bosu to stabilize your upper body and engage your lower back muscles to keep your spine aligned.
  5. Squeeze your glutes to activate your buttocks and prevent your hips from rotating or sagging.
  6. Twist your torso slightly by bringing your right elbow towards your left knee, engaging your obliques for an extra challenge.
  7. Hold the position for a few seconds, feeling the tension in your lower back, glutes, obliques, and abs, then return to the starting position and repeat on the opposite side.

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