BOSU Ball Glute Bridge

PT Will Duru’s Perspective

The BOSU ball glute bridge is a useful exercise for building glute strength while improving stability.

I like this movement because the BOSU ball creates an unstable surface, forcing the glutes, hamstrings, and core to work harder to control the position.

It is a good option for people who want to improve hip control, strengthen the glutes, and add variety to standard glute bridge training.

Add BOSU ball glute bridges to your training if you want stronger glutes, better hip stability, and improved lower-body control.

About PT Will Duru

PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds glute strength
• Strengthens the hamstrings
• Improves hip stability
• Enhances core control
• Improves balance and coordination
• Adds instability to standard glute bridges
• Supports better lower-body movement

Why Train the Glutes?

The glutes are key muscles for walking, running, lifting, jumping, squatting, and hip stability.

Strong glutes can help:

• Improve lower-body strength
• Support hip and knee control
• Improve posture
• Enhance athletic performance
• Reduce lower-back strain
• Improve balance
• Build stronger lower-body movement patterns

What Type of Workout Does This Exercise Fit Into?

The BOSU Ball Glute Bridge works well in:

• Glute workouts
• Leg workouts
• Lower-body workouts
• Warm-ups
• Stability training sessions
• Functional strength programmes
• Athletic performance workouts
• Rehabilitation-style programmes

It works well near the start of a session as an activation exercise or near the end as controlled glute work.

Sample Glute Workout Programme

Beginner Glute Workout

1. BOSU Ball Glute Bridge – 3 sets × 12-15 reps
2. Cable Kickback – 3 sets × 12-15 reps per leg
3. Cable Lateral Kick – 3 sets × 12-15 reps per leg
4. Bodyweight Step-Ups – 3 sets × 10 reps per leg

Intermediate Glute Workout

1. Barbell Hip Thrust – 4 sets × 8-12 reps
2. Cable Straight Bar RDL – 4 sets × 8-12 reps
3. Walking Lunges – 3 sets × 12 reps per leg
4. BOSU Ball Glute Bridge – 3 sets × 12-15 reps
5. Cable Kickback – 3 sets × 12-15 reps per leg

12REPS Coach Recommendation

For most people, I would place BOSU Ball Glute Bridges early in a glute workout to activate the glutes before heavier movements.

A balanced glute session could look like:

1. BOSU Ball Glute Bridge
2. Barbell Hip Thrust
3. Cable Straight Bar RDL
4. Walking Lunges
5. Cable Kickback
6. Cable Lateral Kick

Frequently Asked Questions

Is the BOSU ball glute bridge good for beginners?
Yes. Start slowly and focus on keeping your hips level.

What muscles does the BOSU ball glute bridge work?
It mainly works the glutes, hamstrings, core, and hip stabilisers.

Why use a BOSU ball for glute bridges?
The BOSU ball adds instability, which increases the demand on your glutes, core, and hip stabilisers.

Should I feel this in my lower back?
No. Keep your ribs down and squeeze your glutes at the top.

How many reps should I perform?
Aim for 12 to 15 controlled reps.