Another installment in a series of exercises featuring BOSU, Brian demonstrates an exercise that promotes shoulder, core and hip stability.


Begin in a push-up position with the BOSU Balance Trainer positioned dome side down. The hands should be beneath the shoulders with the feet on the floor about 4-6 inches apart.


While keeping the BOSU Balance Trainer level, slowly bring the right knee/hip under the body and toward the left elbow. Pause at the end point prior to losing form or control.


Next, return the right leg toward the start position and up into full hip extension in one continuous movement. Pause at the top end of available hip extension and repeat the cycle for 10 repetitions or time on the same leg. Alternate legs and perform 2-3 sets on each side.

Application: This exercise is an excellent way to promote shoulder, core and hip stability while facilitating hip disassociation as well. Driving the hip back up into extension will activate the gluteals and simultaneously force the stable (fixed) hip to stabilize the pelvis and counterbalance the movement pattern.
In addition, the client will have to effectively activate the hip and abdominal musculature throughout to avoid unwanted pelvic tilt/rotation during the movement.

Additional Notes: Sufficient upper body strength and core/hip stability in a 3-point position is necessary to perform the exercise correctly. At no time should the foot of the moving leg touch the floor or be used to balance the body. As far as a pace, I feel using a 1/1/1/1 cadence works best.
Those who are weaker will tend to move faster as they fatigue to compensate for leaks in the kinetic chain. A very subtle pause may be used initially, but eliminating the pause may lead to poor form as the body is more affected by momentum and less reliant upon stability to maintain alignment.
The following sequence can be used as a lead up to using the BOSU Balance Trainer, if needed:
1. Four (4) point plank (hands and feet on floor) for time
2. Three (3) point plank (one foot off the floor with hip extension)
3. Three (3) point plank with hip extension lifts (one leg repeatedly for time/reps)
4. Three (3) point plank with oblique mountain climbers on the floor (one leg repeatedly with return to start position for time/reps)
5. Full 3D mountain climber with hip extension on the floor for time or reps

Brian Schiff, PT, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor at the Athletic Performance Center in Raleigh, NC. Brian presents nationally at several professional conferences and seminars on injury prevention, rehab and sport-specific training. For more cutting edge training information, subscribe to his monthly Training & Sports Medicine Update at