Balance Trainer Single Leg Glute Drop
10 reps
Kneel on the dome, hinge your hips back, then press tall again.
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QUADS
Balance Trainer Single Leg Glute Drop
A single-leg hip hinge done kneeling on a BOSU dome with a balance bar across the shoulders. Working one side on an unstable base spikes glute and hamstring engagement while testing your balance. A useful move for targeting the posterior chain one leg at a time.
How to do it
- 1
Kneel with one leg on top of the dome and extend the other leg out to the side, foot flat on the floor.
- 2
Rest a balance bar across your shoulders.
- 3
Hinge at the hips, pushing your glutes back as your chest lowers toward the dome.
- 4
Press back up to the tall starting position.
- 5
Keep your core braced and your spine long throughout.
- 6
Finish your reps on one side, then switch legs.