How To Do A Decline Push Up & Glute Lift Combination With A Bosu Ball Video

The decline push up and glute lift combination on a bosu ball is an advanced exercise that will work the chest and the glutes. Learn how to do decline push up and glute lift combinations with a bosu ball from a certified personal fitness trainer in this exercise video.

Take Action

Knees or legs on bosu ball
Push up position
Do separately or together

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I'm going to show you how to do a decline push-up with a glute lift using the BOSU ball. How we're going to do this is we're going to kneel down onto your knees on top of the BOSU ball. Walk your hands out, so you're away from the ball. Modification is going to stay on the ball with your knees, and we're going to a push-up. Spread your fingertips out wide. Head is even with the hands. We're dropping down into a push-up, nose towards the floor. We're going to lift up with the leg. As you go into your glute extension, point your toe or flex your heel and then bring it back down. It's inhale and exhale. Reach. You can also bend your knee if you want to drive it up here. Nice and slow. Up and down. The full version of this. Come out onto your toes. Stabilize in the torso. Drop down into your push-up. Lift up into your glute lift. You can do one at a time, or you can put them both together. If you put them both together, lift the leg off the ball. Drop down, lift up. Drop down, lift up. Try to execute the movement back to back between six and eight reps on each side, and then switch to the other side. Continue the push-up with both hands but alternate from your right leg to your left leg. So you do about six to eight reps on your left, six to eight reps on your right. This will work definitely across the chest, shoulders and triceps. Really go into your glutes, and you're actually going to be activating your ab muscles. We got a lot of work going on all over the body. So keep those strong and enjoy two or three sets, and you'll feel a big difference in your body. So that's how we do our decline push-up using the BOSU ball and a glute lift combination.

How to Do a Decline Push Up & Glute Lift Combination With a Bosu Ball Video

Take Action

About this Author

Member Comments