BOSU Pushup with Leg Up

Target muscles

The chest, triceps and front delts drive the press, but lifting one leg shifts the balance challenge sharply. With only three points of contact, the core and obliques work overtime to keep the hips square and level, and the glute of the raised leg fires to hold it extended at hip height. The shoulder stabilisers steady the unstable dome throughout. It is a push-up, an anti-rotation drill and a glute hold rolled into one.

How to perform

Setup

Grip the rim of the BOSU with the dome down and set a strong push-up position — straight line from heels to head, core braced, shoulders set. Lift one leg off the floor to about hip height, squeezing that glute.

Execution

Keeping the leg raised and the hips square, lower into a controlled push-up until the chest nears the platform, then press back up without letting the lifted hip drop or rotate. The instinct will be to twist toward the planted leg — resist it by bracing the obliques and keeping both hip bones pointing down. Complete your reps, lower the leg, and repeat with the other leg raised. Move slowly enough to own the balance on every rep.

Common mistakes

• Letting the raised-leg hip sag or rotate open instead of staying level.
• Dropping the lifted leg below hip height as you fatigue.
• Flaring the elbows and overloading the shoulder on the unstable base.
• Sagging the lower back because the core brace slips during the press.

Progressions and regressions

Regress to a standard BOSU push-up with both feet down, or do the leg lift from the knees. Progress by adding a pause at the bottom, raising the leg higher, or slowing the descent to three seconds while the leg stays locked up.

Programming notes

Use it as an advanced push and core exercise, 2-3 sets of 6-10 reps per side. The added stability demand means it builds control as much as raw pressing strength, so keep the reps clean rather than chasing numbers. Pair it with a horizontal pull and a hip-hinge to balance the session.