Bosu Hip Thrust

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The bosu Hip thrust workout is a glute-focused exercise that utilizes the bosu to engage the glutes.

The bosu adds instability, activating the core and secondary muscles while primarily targeting the glutes.

Place the bosu on the floor with the dome side facing up.
Sit on the bosu, positioning it under your upper back, with your feet flat on the ground and knees bent.
Engage your core and glutes, then push through your heels to lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, squeezing your glutes.
Lower your hips back down to the starting position and repeat the movement.

Start by placing your upper back against the flat side of the bosu, with your feet flat on the ground and knees bent.
Engage your glutes and core muscles before lifting your hips off the ground, making sure to keep your back straight.
As you lift your hips, focus on squeezing your glutes at the top of the movement for maximum activation.
Avoid arching your lower back or letting your knees cave inwards during the exercise to prevent injury and ensure proper form.
For an added challenge, try placing a resistance band just above your knees to engage your gluteus medius and improve hip stability.
Control the movement as you lower your hips back down to the starting position, feeling the stretch in your glutes.
Remember to breathe throughout the exercise, inhaling as you lower your hips and exhaling as you lift.