Exercise guide
Bosu Ball Single Leg Deadlift
- Advanced
- Compound
- Rep-based
- Hips
- Lower legs
This advanced unilateral hinge variation challenges the posterior chain while demanding extreme core and ankle stability due to the unstable surface. It effectively targets the glutes and hamstrings while forcing the calves and abdominals to work overtime to maintain balance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place the Bosu ball flat-side down on the floor.
- Stand with one foot in the center of the dome, ensuring your weight is evenly distributed across the foot.
- Find a focal point on the floor about 3-5 feet in front of you to help with balance.
- Soften the knee of the standing leg and engage your core to stabilize your spine.
How to do it
- Inhale and hinge at the hips, sending your non-standing leg straight back while lowering your torso toward the floor.
- Keep your hips square to the ground and your back flat as you reach your hands toward the floor.
- Exhale and drive through the mid-foot of the standing leg to return to an upright position, squeezing your glutes at the top.
- Maintain a controlled tempo, taking 3 seconds to lower and 1 second to return to the start.
Form checklist
- Keep the back flat and avoid rounding the shoulders or spine.
- Ensure the hips stay level; do not let the hip of the floating leg rotate upward.
- Maintain a slight, consistent bend in the standing knee to avoid hyperextension.
- Keep the neck neutral by looking at a spot on the floor rather than straight ahead.
- Engage the core throughout the entire range of motion to stabilize the pelvis.
Pro tips
- Focus on 'gripping' the Bosu dome with your toes to activate the intrinsic muscles of the foot and calf for better balance.
- Imagine pushing a wall away with the heel of your floating leg to create full-body tension and improve stability through the hinge.
Make it harder
- Hold a kettlebell or dumbbell in the hand opposite to the standing leg to create a contralateral load that further challenges core stability.
- Perform the exercise with the Bosu ball flipped over (flat-side up) to significantly increase the instability of the standing surface.
Frequently asked
- What muscles does the bosu ball single leg deadlift work?
- The bosu ball single leg deadlift primarily targets the calves, glutes, and hamstrings, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the bosu ball single leg deadlift?
- The bosu ball single leg deadlift uses bosu ball.
- Is the bosu ball single leg deadlift good for beginners?
- The bosu ball single leg deadlift is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Barbell Bench Lateral Step UpIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius