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Core · Intermediate

Bosu Ball Plank with Leg Lift

BOSU-supported plank with alternating hip extension for trunk, shoulder, and pelvis control.

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Bosu Ball Plank with Leg Lift demonstration

Exercise overview

Training details

CoreGlutesShoulders

Equipment

Bosu Ball

Sets × time

3 × 30 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set the BOSU securely and establish a plank with your forearms or hands centered on it as prescribed.
  2. 02Brace your abdominals and glutes so your head, trunk, and heels form one long line.
  3. 03Lift one leg a few inches by extending the hip while keeping the knee straight and pelvis level.
  4. 04Pause without arching your lower back or allowing the BOSU to tilt, then lower the foot softly.
  5. 05Alternate legs through the same controlled range while keeping your shoulders stacked over the support.

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Variations

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

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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