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Bosu Ball Hip Thrusts: How To, Benefits,…

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

Bosu Ball hip thrusts are a variation of floor bridges where you do the exercise with your upper back on the round part of a Bosu Ball and a weight on your hips.

A Bosu Ball can be described as the top of a stability ball attached to a flat surface. You can use a Bosu Ball for hip thrusts but make sure your model can hold the extra pressure from the weight of your choice.

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

Additionally, you get a tiny bit more core muscle engagement to keep your back straight and in position.

Bosu Ball hip thrusts can definitely be more effective than a regular glute bridge on the ground. Compared to hip thrusts with something like a weight bench, a Bosu Ball offers a smaller range of motion but more comfort and more core muscle engagement.

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

How to do a Bosu Ball hip thrust

For Bosu Ball hip thrusts you put the Bosu Ball with the flat surface on the ground. Additionally, for most people some type of hip thrust equipment is required to challenge the glute muscles enough.

Some examples of equipment options include a barbell, dumbbell, kettlebell, etc. To do a Bosu Ball hip thrust with a dumbbell take the following steps:

  1. Put the Bosu Ball with the flat part on the ground on a steady surface. Sit in front of it with your back towards the ball.
  2. Lie down on the Bosu Ball with your upper back on the highest position. Put your feet flat on the ground at a distance where your lower legs are vertical in the next step. Pick up the dumbbell, place it on your hips, and hold it there.
  3. Slowly move up your hips in a controlled motion until your body is in a straight line from your knees to your shoulders. Keep your neck and head in line with your upper body.
  4. Lower your hips again in a controlled motion until you are back in the position of step 2.

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

It is also possible to do Bosu Ball hip thrusts with a single leg at a time. This will be more challenging for your glute 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 hip thrusts more challenging is simply using heavier weights.

You can do Bosu Ball “hip thrusts” with your feet on the ball too. However, that way the exercise becomes more of a hamstring bridge with a heavier focus on balance.

How to do a Bosu Ball hip thrust

Muscles worked with Bosu Ball hip thrusts

Bosu Ball hips thrusts are mainly done to target your glute (butt) muscles. Additionally, your hamstrings and lower back muscles will have to work a good amount too.

Compared to a glute bridge on the ground or hip thrust against a weight bench you engage your core muscles a tiny amount more.

On top of that, your glute muscles go through a larger range of motion on the Bosu Ball compared to the ground. This is generally beneficial for muscle growth.

The way you build muscle in places like your glutes 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 hip thrusts 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 leg muscle gain.

One thing to keep in mind is the weight capacity of your Bosu Ball. The standard at-home option from the Bosu brand has a 300 lbs weight capacity, other models can have both a higher or lower capacity.

Benefits of Bosu Ball hip thrusts

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

  1. Stronger muscles: Bosu Ball hip thrusts are a type of resistance training that can help you strengthen your glute muscles.
  2. Can help with losing weight: Doing Bosu Ball hip thrusts 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 hip thrusts 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 hip thrusts can help you with this to some extent
  5. Improves sleep: Exercise like Bosu Ball hip thrusts can improve the quality and duration of your sleep which in turn offers many important benefits.
  6. May improve athletic performance: Bosu Ball hip thrusts 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 hip thrusts 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 hip thrusts, 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 hip thrusts 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 hip thrusts 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 hip thrusts are not (yet) for you.

Bosu Ball hip thrust alternatives

While Bosu Ball hip thrusts 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 hip thrust alternatives include:

  • Cable glute kickbacks
  • Donkey kicks
  • Lunges
  • (Romanian) deadlifts
  • Step-ups
  • Squats

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 hip thrusts with the right technique to their routine. They can be a great exercise option to strengthen and grow a variety of important muscles.

While a Bosu Ball hip thrust is likely more effective than glute bridges on the ground, a weight bench may offer even more muscle growth and strength results.

Besides that, remember that doing Bosu Ball hip thrusts 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 hip thrusts.

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 hip thrusts 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 hip thrusts make sure you give your body enough nutrients, rest, and sleep to repair and grow your muscles.