Bosu Ball Glute Bridges: How To, Benefits,…

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You can use Bosu Balls for many movements but this is sometimes not a good idea. Find out whether Bosu Ball glute bridges offer benefits.

Bosu Ball glute bridges are a variation of the glute bridge exercise where you do the exercise with your feet on the round part of a Bosu Ball.

The main benefit of using a Bosu Ball instead of the floor is that your glute and hamstring muscles can go through a slightly larger range of motion.

This is generally beneficial for muscle growth.

Additionally, by doing Bosu Ball glute bridges you get a tiny bit more core muscle engagement and slightly more focus on your hamstring (back thigh) muscles.

Bosu Ball glute bridges can be a bit more effective than a regular glute bridge on the ground.

Keep in mind that you still need to work the strong glute and hamstring muscles enough to see results.

For most people, that will mean doing one of the weighted glute bridge variations (but keep the weight limit of the Bosu in mind).

How to do a Bosu Ball glute bridge

Once you got a good Bosu Ball, take the following steps to do a Bosu Ball glute bridge:

  1. Put the Bosu Ball with the flat part on the ground.
  2. Lie on your back in front of the Bosu Ball. Place your feet slightly wider than shoulder-width on the ball. You can hold some type of weight on your hips or put your arms at your sides for balance.
  3. Raise your hips in a controlled motion until your body is in a straight line from your knees to your shoulders.
  4. Slowly lower your hips to the ground again.
How to do a Bosu Ball glute bridge

The main thing to keep in mind is that raising your hips too much in Bosu Ball glute bridges can feel uncomfortable.

You can do Bosu Ball “glute bridges” with the ball below your shoulders. However, that way the exercise becomes more of a Bosu Ball hip thrust.

This movement focuses a bit more on isolating your glute muscles which can be good or bad depending on what you are trying to achieve.

Bosu Ball glute bridges muscles worked

The main muscles worked in Bosu Ball glute bridges are your glutes (butt) and hamstrings (back thighs). Your erector spinae (lower back muscles) will have to work a nice amount too.

Compared to a glute bridge on the ground the Bosu variation focuses more on your hamstring muscles and you engage your core muscles a tiny amount more due to the unstable surface.

The main benefit of using a Bosu Ball for glute bridges is that your glute and hamstring muscles go through a larger motion. This is typically more effective for getting results.

One thing to keep in mind is that the glutes and hamstrings are strong muscles that need a lot of resistance to grow and strengthen.

You may need to do one-legged Bosu Ball glute bridges or weighted variations to get this resistance.

Something to note when choosing this second option is that Bosu Balls have weight limits. The standard at-home option from the Bosu brand has a 300 lbs weight capacity. Other models can vary.

Benefits of Bosu Ball glute bridges

There are a few extra positive effects of the Bosu Ball variation on top of the benefits of regular glute bridges. The main ones include:

  1. Can grow and strengthen muscles: By increasing your range of motion slightly, Bosu Ball glute bridges can be just a bit better for growing and strengthening your glutes and hamstrings.
  2. More balance training: The uneven surface of the Bosu Ball will make glute bridges just a bit more challenging in terms of balance. This could benefit you a tiny amount.
  3. Adds some variety: Switching up your glute bridge workouts with different equipment options like a Bosu Ball can help you keep things interesting. This can lead to more fun and consistency.

You don’t necessarily have to do Bosu Ball glute bridges to get these advantages but they can be a good choice.

Bosu Ball glute bridge alternatives

While they can be useful, not everyone loves Bosu Ball glute bridges. In that case, you can also consider a variety of other Bosu Ball glute exercises and other alternatives.

A few examples include:

  • Bosu Ball hip thrusts
  • Cable glute kickbacks
  • (Bosu Ball) Donkey kicks
  • (Romanian) deadlifts
  • Step-ups

Whether you want to work any other muscles, what exercises you like, and what Bosu Ball alternatives and other equipment you can use will influence which Bosu Ball glute bridge alternatives you prefer.

Are Bosu Ball glute bridges a good exercise?

Bosu Ball glute bridges can be a good way to work your glutes and hamstrings.

The small increase in range of motion should benefit your workouts at least to a tiny extent.

You may also simply like the variety of the Bosu Ball over doing the same regular glute bridges over and over.

At the same time, you need to know that you still need enough resistance to grow and strengthen your glutes and hamstrings with Bosu Ball glute bridges.

This often means doing the one-legged variations or adding weights (as long as the Bosu Ball can hold these).

Additionally, there are plenty of other movements that work your glutes and other Bosu Ball exercises. You may prefer these and their benefits over Bosu Ball glute bridges.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.