The hip raise with head on Bosu ball builds strength and stability in the hips, hamstrings, and glutes. Performing the exercise with a Bosu ball, an unstable surface, increases the exercise difficulty.
Lie down on your back, placing your head and upper back on a Bosu ball. Make sure to keep your feet flat on the floor and your knees bent.
Tighten your abs and press your heels into the floor, driving your hips upwards. Finish the movement by squeezing your glutes, making sure not to use your lower back. Return to the starting position.
Keep your body in a straight line at the top of the exercise by squeezing your glutes and midsection. Avoid letting your hips sag.
Avoid rotating side-to-side during the exercise.
Avoid hyperextending your lower back at the top of the movement.