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

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

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Use flat side of bosu ball
Hands on outside
Push up position
Push up then lift

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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 demonstrate how to do a push-up on the flat side of the BOSU ball with a glute lift combination. Let's go ahead and take the ball, flip it over, so that you're on the round side of the ball. The flat side is up towards you. Take your hands to the outside of the handles. Grip on to those handles. Come up into plank position first. You want to make sure that your head is slightly over the hands and not even with the hands, so take them slightly over the hands, just stabilizing here. Abs are tight. If you feel like you're not able to do this yet, come down to your knees and just execute the movement in a modified position. So this is your modified position. If I were to take a marble, it should roll from your head down to your toes. Coming down, inhale; come up, exhale. Then you lift your glute. We're going to keep the leg slightly bent when you're doing it in a modified position so that you're able to stabilize better. So this is your modified position. Inhale, exhale. This is your full version. Plank position again, head higher than the bottom. Inhale, exhale; inhale, exhale. You're going to have to control the movement in the ball to really stabilize your core box. It's inhale, lower; exhale, lift. Once you become more comfortable to this position, lift one leg off the floor. This is a very advanced version so take your time. Inhale, exhale, inhale, exhale. On this, do between six and eight repetitions and two to three sets. Take a break in between the sets and stretch if you need to and continue on. If you've been doing this for a while, start adding a little bit more, a couple more reps, and you'll really feel this is in your chest and in your glutes. That's how we do a push-up on the BOSU ball with a glute raise.

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

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