Bosu Ball Step-Up Single Leg Deadlift

Muscles worked

Setup

1. Place the Bosu ball (dome side up) on a stable, low step or platform.
2. Stand facing the Bosu ball with your feet hip-width apart and your core braced.
3. Place your lead foot firmly in the center of the Bosu dome, ensuring your weight is evenly distributed.

How to do it

1. Exhale and drive through the lead heel to step up onto the Bosu, bringing the trailing knee toward your chest in a controlled motion.
2. Inhale and slowly hinge at the hips, extending the non-working leg straight back while lowering your torso until it is nearly parallel to the floor.
3. Maintain a 2-3 second tempo during the hinge, keeping a slight bend in the standing knee and reaching your arms forward or down for balance.
4. Exhale and drive through the standing glute to return to an upright position on the Bosu, then carefully step back down to the starting position.

Form checklist

• Keep the standing knee tracking over the second toe; do not let it cave inward.
• Maintain a neutral spine from head to tailbone during the hinge phase.
• Keep your hips square to the floor—avoid letting the hip of the floating leg rotate upward.
• Engage your abdominals throughout the entire movement to stabilize the unstable surface.

Pro tips

• Focus your gaze on a fixed point 3-5 feet in front of you on the floor to significantly improve balance.
• Think about 'pushing the floor away' with your standing heel to maximize glute and hamstring tension during the ascent.
• Pause for one second at the bottom of the hinge to challenge your stabilizer muscles and ensure full control.

Make it harder

• Hold a kettlebell or dumbbell in the hand opposite to the standing leg (contralateral load) to increase the rotational challenge.
• Perform the movement with the Bosu ball flat-side up to create a more unstable platform for the ankle and foot.

Frequently asked

What muscles does the bosu ball step-up single leg deadlift work?

The bosu ball step-up single leg deadlift primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the bosu ball step-up single leg deadlift?

The bosu ball step-up single leg deadlift uses step.

Is the bosu ball step-up single leg deadlift good for beginners?

The bosu ball step-up single leg deadlift is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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