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Bosu Ball Glute Bridges: How To, Alternatives,…

There are many different ways to improve your current exercise routine. What about doing Bosu Ball glute bridges, what will the effects be?

Bosu Ball glute bridges are a variation of the bridge exercise where you do the exercise with your feet on the round part of a Bosu Ball. You can describe the Bosu Ball as the top of a stability ball attached to a flat surface.

The main benefit of using a Bosu Ball instead of the floor is that your glute and hamstring muscles can go through a larger range of motion. This is generally beneficial for muscle growth.

Other consequences are that you get a tiny bit more core muscle engagement and that the focus is slightly more on your hamstring (back thigh) muscles.

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

In both versions, you likely need to do the one-legged variation and/or add weights to the bodyweight variations to make the exercise challenging enough for muscle growth and strength progress.

Whether you should Bosu Ball glute bridges or alternatives to your routine ultimately depends on things like your personal situation, personal preference, and training goals.

How to do a Bosu Ball glute bridge

As the name implies, to do Bosu Ball glute bridges you need a good Bosu Ball. Once you have that, to do a Bosu Ball glute bridge take the following steps:

  1. Put the Bosu Ball with the flat part on the ground. If you have something like a yoga mat put it in front of the ball.
  2. Lie on your back on the floor or other soft surface right in front of the Bosu Ball. Place your feet slightly wider than shoulder-width on the ball. If you want to, hold any weights on your body at the hip level. If not put your arms at your sides for balance.
  3. Move up your hips in a controlled motion until your body is in a straight line from your knees to your shoulders. Make sure your arms are only used for balance, not for pushing yourself up.
  4. Slowly lower your body again.
How to do a Bosu Ball glute bridge

Make sure you don’t raise your hips too much. Going further than a straight line can be uncomfortable for your back.

You can also do Bosu Ball glute bridges with a single leg at a time. This will be more challenging for your glute and hamstring muscles. If you do this, remember to do the same number of repetitions on each side to avoid muscle imbalances.

Another way to make Bosu Ball glute bridges more challenging is by holding (heavier) weights on your hips.

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.

Bosu Ball glute bridges muscles worked

Bosu Ball glute bridges mainly work your glute and hamstring muscles. Additionally, your lower back muscles will have to work a good amount too.

Compared to a glute bridge on the ground the exercise 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 generally beneficial for muscle growth and strength progress.

The way you build muscle in places like your glutes and hamstrings is by engaging these muscles so that they get damaged enough.

This may sound counterintuitive but this damaging makes it so your body repairs these muscles, and adds a bit more to be better prepared to exert similar efforts in the future.

If you stick to exercises with the same weight, as your muscles become stronger this same effort may not damage your muscles enough to promote extra muscle growth.

By adding extra resistance to exercises like Bosu Ball glute bridges and gradually increasing this resistance you are better able to damage the muscles in a shorter amount of time.

If you don’t overdo it, give your body enough nutrients, and give your muscles enough rest this can in turn lead to faster and more glute and hamstring muscle gain.

When you start adding extra weights to the exercise you do want to keep the Bosu Ball weight limits in mind. 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

Some people question how useful this exercise can be but adding Bosu Ball glute bridges to your routine can offer you some amazing benefits. Some of the most important ones include:

  1. Stronger muscles: Bosu Ball glute bridges are a type of resistance training that can help you strengthen your glute muscles.
  2. Can help with losing weight: Doing Bosu Ball glute bridges likely requires more energy than your regular daily activities. Extra muscle mass also helps with burning more calories. Both of these aspects can help with, but are no guarantee for, weight loss.
  3. Improves mood: Exercise like Bosu Ball glute bridges promotes the release of substances that help you feel good.
  4. Balance & coordination: Balance & coordination are fitness skills that can be improved by challenging them. Bosu Ball glute bridges can help you with this to some extent
  5. Improves sleep: Exercise like Bosu Ball glute bridges can improve the quality and duration of your sleep which in turn offers many important benefits.
  6. May improve athletic performance: Bosu Ball glute bridges can help you strengthen important leg muscles. This can lead to an improvement in sports where you benefit from fast running.
  7. Slows down aging: Bosu Ball glute bridges won’t influence how many days have passed since you were born. However, exercise can slow down the progress of certain aging markers that are correlated with negative health effects.

While inevitably many workouts are better for some of these benefits than Bosu Ball glute bridges, it is amazing that you can get so many important benefits from adding one activity to your routine.

Potential risks

The main thing to keep in mind is that Bosu Ball glute bridges can be hard on body parts like your ankles, knees, hips, and back, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any hip or back pain, you may want to talk to your primary care provider before implementing Bosu Ball glute bridges in your workout routine.

If you feel pain in any body parts it may be a sign you are overdoing it. In that case, you may need some rest, better lifestyle habits, a less intense workout schedule, or it may be a sign that Bosu Ball glute bridges are not (yet) for you.

Bosu Ball glute bridge alternatives

While Bosu Ball glute bridges can be a good addition to your workout routine, there are also some alternatives available for training similar aspects of your physical health. Some of these Bosu Ball glute bridge alternatives include:

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

Which one of these options is the best depends on things like your personal situation, training goals, the equipment you have available, etc.

Conclusion

Most people will benefit a lot from adding Bosu Ball glute bridges with the right technique to their routine. They can be a great exercise option to strengthen and grow a variety of important muscles.

You may need to make the regular version more challenging soon to keep seeing a lot of muscle growth and strength progress.

Besides that, remember that doing Bosu Ball glute bridges can be hard on body parts like your ankles, knees, hips, and back, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any hip or back pain, you may want to talk to your primary care provider before doing more Bosu Ball glute bridges.

Also keep in mind that consistency is an important factor for any workout plan. The more you love the exercise you do the easier it becomes to do it consistently. If doing Bosu Ball glute bridges is a workout you love, great. If not, other exercises can also offer a lot of benefits.

If you do decide to implement more Bosu Ball glute bridges make sure you give your body enough nutrients, rest, and sleep to repair and grow your muscles.

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Matt Claes

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.

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