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Bosu Push-up Knee To Elbow

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Exercise Profile

Primary muscles:

Obliques, Chest

Secondary muscles:

Abs, Shoulders, Triceps

Equipment:

Bosu

Difficulty:

Advanced

Bosu Push-up Knee To Elbow Overview

The bosu push-up knee to elbow workout is a dynamic exercise that targets the obliques and chest.

By using the bosu, the workout adds instability, forcing the core muscles to engage for balance.

This exercise primarily focuses on the obliques, as the knee to elbow movement activates these muscles.

While the chest is also engaged, the bosu’s main role is to enhance core activation.

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Bosu Push-up Knee To Elbow Instructions

  1. Start by placing the bosu on the ground with the flat side facing up.
  2. Assume a push-up position with your hands on the outer edges of the bosu, slightly wider than shoulder-width apart.
  3. Engage your core and lower your body into a push-up, bending your elbows until your chest is just above the bosu.
  4. As you push back up, lift your right knee towards your right elbow, keeping your abs tight and your hips stable.
  5. Return your right leg to the starting position and perform another push-up.
  6. Repeat the push-up, this time lifting your left knee towards your left elbow.
  7. Continue alternating knees with each push-up, maintaining proper form and control throughout the exercise.

Bosu Push-up Knee To Elbow Tips

  1. Engage your obliques by focusing on twisting your torso as you bring your knee towards your elbow during the push-up. This will help activate the muscles on the sides of your waist, giving you a more defined and sculpted midsection.
  2. Ensure proper form by keeping your core tight and your body in a straight line from head to toe. Avoid sagging your hips or arching your back, as this can place unnecessary strain on your lower back and compromise the effectiveness of the exercise.
  3. Challenge your chest muscles by maintaining a controlled and slow tempo throughout the movement. Lower your body down towards the bosu with control, feeling the stretch in your chest, and then push back up explosively, contracting your chest muscles at the top of the movement.
  4. For an extra challenge, try incorporating a stability element by placing your feet on a stability ball instead of the floor. This will further engage your core and challenge your balance, making the exercise even more effective in targeting your obliques and chest.
  5. Remember to breathe throughout the exercise. Inhale as you lower your body towards the bosu and exhale as you push back up. Proper breathing not only helps you maintain focus and control, but it also ensures that your muscles are getting the oxygen they need to perform at their best.

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