The single-leg hip raise with foot on Bosu ball builds strength through the glutes and hamstrings. Performing this exercise on the Bosu ball, an unstable surface, actively engages the core.
Lie flat on your back, placing one foot on top of a Bosu ball while straightening the other leg up toward the ceiling. Make sure to keep the leg on the Bosu ball bent.
Tighten your abs and press your heel into the Bosu ball, driving your hips upward while squeezing your glutes, making sure not to use your lower back. Pause, then lower your hips to the starting position.
Contract your glutes at the top of the movement.
Avoid having your base foot too far out in front of you. Keep it underneath your knee throughout the exercise.
Don't let the heel of your working foot come off the Bosu. Keep it pressed firmly into the ball throughout the exercise.