BOSU Unilateral Bridge

Target muscles

The gluteus maximus of the working leg is the prime mover, extending the hip to lift the pelvis, with the hamstrings assisting and the lower-back erectors stabilising. Driving from one leg makes the gluteus medius and the obliques work to keep the pelvis level rather than dropping on the free-leg side. Placing the foot or shoulders on the dome adds an instability that recruits the deep core and the ankle stabilisers throughout.

How to perform

Setup

Lie on your back with one foot planted on the dome (or your upper back on the dome, depending on the variation), the other leg extended or knee hugged toward the chest. Brace the core and set the hips level before lifting.

Execution

Drive through the heel of the planted foot to lift the hips until the body forms a straight line from shoulders to knee, squeezing the working glute hard at the top. Keep the pelvis level — do not let the free-leg hip sag — and hold the top for a beat before lowering under control. The dome will try to tip; counter it by keeping even pressure through the foot and a constant core brace. Finish the reps, then switch legs.

Common mistakes

• Letting the free-side hip drop so the pelvis tilts instead of staying level.
• Pushing through the toes rather than the heel, shifting work off the glute.
• Overextending the lower back at the top instead of stopping at a straight line.
• Rushing the reps so the dome wobble takes over.

Progressions and regressions

Regress to a two-leg bridge or a single-leg bridge on the floor until the balance settles. Progress by adding a pause at the top, placing a light weight across the hips, or slowing the lowering to three seconds.

Programming notes

Use it as glute-focused accessory work, 2-3 sets of 8-12 reps per side. It builds single-leg hip extension and pelvic control that carry over to running and lunging, and it helps correct left-right glute imbalances. Pair it with a knee-dominant single-leg exercise for balanced lower-body accessory work.