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Abs · Intermediate

Alternating Straight-Leg Raise on BOSU

BOSU-supported core-stability drill alternating long-lever leg raises while the pelvis remains centered on the dome.

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Exercise overview

Training details

AbsObliquesHip Flexors

Equipment

Bosu Ball

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the BOSU dome and lean back until the sacrum and lower torso are supported, with the hands on the floor behind you for light balance.
  2. 02Extend both legs forward and brace the trunk so the pelvis stays centered on the dome.
  3. 03Lift one straight leg toward vertical while the other leg remains long and low.
  4. 04Lower the working leg slowly without rocking the pelvis, then raise the other leg.
  5. 05Continue alternating and stop when the trunk rolls, the lower back arches, or the knees can no longer remain straight.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionAlternating Straight-Leg RaiseRelated variationHead-Up Alternating Leg Lower

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Alternatives

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