How To Do A Glute Lift & Triceps Press Combination With A Bosu Ball Video

Glute lift and triceps press combinations on a bosu ball are an advanced exercise that will work the glutes and triceps. Learn how to do glute lift and triceps press combinations with a bosu ball from a certified personal fitness trainer in this exercise video.

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1 foot on bosu ball
Press up glutes & arms
Use free weight
1 fluid motion

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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 standing glute lift using a stability ball. The sizes of the ball is dependent upon your height, so you're going to want to look into that, but I'm using a 65-cm ball, but there's also a 55-cm ball for those of you who are shorter than 5'4", and those of you who are taller than 5'6", you're going to want to use a 75-cm ball. General rule of thumb, when you come down, you place your hands on the ball. You're going to make sure that you're not so low that you're bending down or so high that you're up here. Hinge forward, your hands on the ball, we're going to keep one foot on the floor stabilizing. As you lift your leg off the floor, you're going to feel automatically that the ball is going to shift from side to side. So if you've just started this exercise, push the ball up against the wall, so that it helps stabilize your body a little bit more. We're going to roll the shoulders down the spine, chest open, one leg stays on the floor. As you lift, we're going to lift with the toe and lower. We're going to try to do between 10 and 20 repetitions, and then once you complete those, stay at the top and do various small pulses. This is going to require a little bit more stabilization in your abdominal area and your back. We're going to pulse this for about 10 to 20 repetitions as well, repeating 2 to 3 sets and then switching sides. So you're going to sit the leg on the floor. It's going to feel just as much workload as the leg that's lifted in the air. So again, setup position for this, shoulders are directly over the hands, the foot's close to the ball. We're going to lift and point, you can also flex if you'd like to. Flexing is going to go a little bit deeper into the glute. Pointing is going to help lengthen that muscle. We're going to make sure that the heads stays even with the hands and not way over the hands. Keep the abs tight and we're going to avoid the hip rotating open. So try to keep the hip square down to the floor as your lifting up and down. So again, repetitions are between 10 and 20 with small movements at the top if you want to change it. If you want to make a little bit more intense, you're going to pop up in the ball of the foot, the knees coming into the ball, and we're stabilizing here. So it's a little bit harder to do. If you want a more advanced version, just drive it up on the toe, lift up and down. That knee is stabilizing into the ball, and that's how we do our glute lift standing up using a stability ball.

How to Do a Glute Lift & Triceps Press Combination With a Bosu Ball Video

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