Muscle fiber recruitment is integral for improvements in strength or hypertrophy (muscle building) training. When a muscle group is under duress or being overloaded, it recruits additional muscle fibers to assist with managing the resistance. The BOSU trainer, which means Both Sides Utilized, is designed to encourage muscle fiber recruitment. The unstable nature of the apparatus demands fiber recruitment in order to maintain balance and support. Nowhere is this more on display than with leg workouts.
Squats
Squats are widely considered the best lower-body exercise. They incorporate virtually every muscle group of the lower extremities. With or without the use of weights, the BOSU increases both strength and hypertrophy as the legs struggle to maintain balance while performing squats. The slower the execution here, the more muscle fibers are recruited for stability. Squats simply entail lowering the body, as if you are sitting in a chair, to a point where your thighs are parallel to the floor and raising yourself back up.
Single-leg Deadlifts
Deadlifts target the hamstrings and gluteal muscles of the lower body. The hamstrings comprise the posterior muscles of the upper leg that run from the buttocks down to the corresponding knee. Many people are challenged performing this move without the use of a BOSU. Thus, incorporating a BOSU requires some advanced training. Essentially, you lift one leg off the BOSU, slightly bending it behind you. Bend forward at the hips and reach fingertips toward the floor. Once this position has been achieved, attempt to keep the heel of the foot atop the BOSU in contact with it as you raise your body back to the beginning position.
Lunges
Lunges performed using the BOSU can either be moving or static. Moving lunges involve stepping one foot forward on top of the BOSU, lowering the body, and pushing off the trainer to return to the start position. Static lunges require you to place a foot on top of the BOSU, and repeatedly lifting and lowering your body until all repetitions are completed.
Supine Hip Extensions
Supine hip extensions can be performed with either straight legs or with knees bent. Also, you can execute with one or both legs. With straight legs, you lie on your back with heels atop the trainer. Press your heels into the BOSU as you lift your hips off the floor up toward the ceiling. For bent knee hip extensions, slide closer to the trainer and place heels on top. Press hips into the BOSU as you again lift hips off the floor up to the ceiling. These moves also target the buttocks and hamstring regions of the lower body.
References
- "Get On It! BOSU Balance Trainer Workouts For Core Strength and a Super Toned Body." C. Craig, J. Aronovitch, and M. Taylor.; 2008.
- "Designing Resistance Training Programs," S. Fleck and W. Kraemer; 2004.
Member Comments