It’s pretty widely known that many people totally misuse Bosu’s and other unstable devices. I’ve written about this a lot (article 1, article 2). But that is not the point of my post.
Here is a very useful way you can use a Bosu. The Bosu serves as a perfect anchor for doing glute hamstring raises. Glute hamstring raises are one of my go-to exercises for strengthening the posterior chain muscles. While many gyms do not have a glute hamstring raise machine, most have at least one Bosu. This can also be a perfect option if you are working out at home and own a Bosu.
To be perfectly clear, my body is extremely secure and stable in this set-up. If your set-up is ideal, you shouldn’t need to use ANY anchor. My knees are on the lower portion of the Bosu and my feet are pressing firmly against a wall. Finding your ideal set-up will take some trial and error, but once you have it you’ll know…
I recommend starting out doing the eccentric/lowering portion only and returning your body to the top position by pushing off the floor, using similar form to when you are performing push-ups.
But what should you do when this becomes too easy, yet you still aren’t quite able to perform the concentric component without using some help?
Here is a great way to regress or progress this exercise.
Perform the eccentric component of the exercise as you normally would. Aim to lower yourself to the bottom position in 3-5 seconds. Do as much of the concentric component as you can without using any help, and if/when you need help, just push off the top of the Bosu (instead of the floor) with your fingertips so you can make it back to the starting position. For the last half of the set, I gave myself about 10-20% assistance. Use as much help as you need, and of course this might vary from rep to rep.
While I rarely use Bosu’s, I LOVE this exercise!!
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