Best Advanced Glutes Workouts With Bosu Balance Trainer

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About

The BOSU Balance Trainer is a unique piece of equipment featuring a half-sphere design that provides varying degrees of instability depending on its orientation.

This instability is harnessed to target the gluteal muscles, located around the hips and responsible for movements involving leg and hip articulation.

Advanced glute exercises often integrate complex movements, requiring significant experience and proficiency to execute safely and effectively.

For seasoned lifters with over four years of experience, these exercises may include challenging combinations and Olympic-inspired lifts, tailored to individual capability.

Such workouts contribute to the development and strengthening of the buttock region, aligning with muscle-building goals.

Workout 1

Glutes

The 5 Best Advanced Glutes Exercises with BOSU Balance Trainer

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Balance Trainer Reverse Hyperextension
Balance Trainer Reverse Hyperextension demonstration video — proper form for this exercise.
SETS LOGGED
53,773
Glutes Strength
88 mScore
Glutes
BOSU® Balance Trainer
The Balance Trainer Reverse Hyperextension is a safe and efficient exercise that targets your glutes and lower back. Using a Balance Trainer enhances comfort and adds instability, helping to activate your muscles more effectively.
How to do it
1. Lie face down on the Balance Trainer with your hips on it.
2. Place your elbows under your shoulders on the ground for support.
3. Keep your toes hip-width apart, resting on the ground.
4. Tighten your glutes, lift your toes and legs off the ground while keeping them straight.
5. Lower your legs back to the starting position slowly.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
2. Balance Trainer Single Leg Hip Thrusters
Balance Trainer Single Leg Hip Thrusters demonstration video — proper form for this exercise.
SETS LOGGED
59,766
Glutes Strength
86 mScore
Glutes
BOSU® Balance Trainer
The Balance Trainer Single Leg Hip Thrust is a challenging exercise that focuses on strengthening your hamstrings and glutes. By using a Balance Trainer and working one leg at a time, you can improve balance and address strength differences between your legs.
How to do it
1. Lie on your back with your knees bent and feet on the Balance Trainer dome.
2. Lift one leg, keeping the knee straight and foot pointing up.
3. Raise your hips into a bridge, hold for a moment, then lower back down.
4. Complete the desired number of reps on one leg, then switch to the other leg.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
3. Balance Trainer Lying Toe Taps
Balance Trainer Lying Toe Taps demonstration video — proper form for this exercise.
SETS LOGGED
16,635
Glutes Strength
90 mScore
Glutes
BOSU® Balance Trainer
Balance Trainer Lying Toe Taps is an exercise where you alternate tapping a Balance Trainer with each foot while lying on your back. It helps improve muscle activation, stability, and speed by engaging your core and legs in quick movements.
How to do it
1. Lie on your back with knees bent and feet on the Balance Trainer dome.
2. Lift one leg while keeping the knee bent at 90 degrees.
3. Tap the toe of the lifted leg on the dome, then switch legs quickly.
4. Continue alternating toe taps, keeping your core tight and shoulders on the ground.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
4. Balance Trainer Rear Glute Raises
Balance Trainer Rear Glute Raises demonstration video — proper form for this exercise.
SETS LOGGED
40,891
Glutes Strength
89 mScore
Glutes
BOSU® Balance Trainer
The Balance Trainer Rear Glute Raises is an exercise that strengthens the glutes while improving balance. You perform this by kneeling and using a Balance Trainer to lift your legs behind you.
How to do it
1. Kneel behind the Balance Trainer with the dome side down.
2. Place your hands on the platform handles.
3. Push into a bent knee plank position.
4. Bend one knee and lift the leg until the thigh is parallel to the ground.
5. Lower the leg and switch to the other side.
6. Keep your core tight and avoid arching your lower back.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
5. Balance Trainer Balance Bar Hip Thrusters
Balance Trainer Balance Bar Hip Thrusters demonstration video — proper form for this exercise.
SETS LOGGED
28,910
Glutes Strength
90 mScore
Glutes
PVC Pipe
BOSU® Balance Trainer
The Balance Trainer Balance Bar Hip Thrusters are a variation of the Hip Thrust that focus on strengthening the glutes. Using a Balance Trainer makes this exercise more dynamic and comfortable, enhancing muscle engagement while adding variety to your workout.
How to do it
1. Sit on the floor with your knees bent and feet flat in front of the Balance Trainer.
2. Position the Balance Bar over your hips and lean back against the dome, supporting your shoulders and head.
3. Lift your hips to create a bridge position, holding briefly at the top.
4. Lower your hips back to the starting position.
5. Keep your core tight and avoid arching your lower back during the lift.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions