Bosu Hip Bridge Leg Extension (alternating)

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The bosu hip bridge leg extension is a challenging exercise that targets the glutes and quads.

By using the bosu, the workout adds instability, forcing the core and glutes to work harder.

The alternating leg extension increases the difficulty and engages the quads more intensely.

While other muscles are involved, the bosu primarily focuses on the glutes and quads.

Start by lying on your back with your knees bent and your feet flat on the ground.
Place the bosu ball under your feet, ensuring that the flat side is facing up.
Engage your core muscles and lift your hips off the ground, forming a straight line from your knees to your shoulders.
Extend one leg straight out in front of you, keeping it parallel to the ground.
Lower your leg back down to the starting position.
Repeat the leg extension with the opposite leg.
Continue alternating leg extensions, maintaining a stable position on the bosu ball.

Position your body correctly on the bosu by lying on your back with your feet flat on the ground, knees bent, and your arms relaxed by your sides. Make sure your heels are close to your glutes and your toes are pointing forward.
Engage your glutes by squeezing them tightly before lifting your hips off the ground. As you lift your hips, focus on pressing through your heels to activate your glutes and hamstrings. This will help you maintain stability and prevent excessive strain on your lower back.
Extend one leg at a time while keeping your hips lifted. As you extend your leg, imagine pushing through your heel to engage your quads and activate your core muscles. Keep your core tight and your hips level throughout the movement to ensure proper form and maximize the benefits of the exercise.
Lower your extended leg back down to the ground with control, maintaining tension in your glutes and quads. Avoid letting your hips drop or your lower back arch excessively. Focus on maintaining a smooth and controlled movement throughout the exercise.
Remember to breathe throughout the exercise. Inhale deeply as you lower your leg and exhale forcefully as you extend it. This will help you maintain focus, provide oxygen to your muscles, and enhance your overall performance.