Butt: Work on Your Glutes with a Bosu Ball

Deadlifts are great because they really work your glutes if they are done right. Many a day have a been in pain from deadlifting the day before. But I digress...

There are ways to build your balance, build core strength, and work on isolating your glute muscles at the same time. On of these ways is to do a one-legged deadlift on a bosu ball. It challenges your focus a lot. Note that it may be important to start with lighter weights and build up as your body gets used to the exercise. Why? Because it is tough to balance on one leg on an unstable surface, with a heavy dumbbell pulling you down.

Not sure what the heck I'm talking about? Watch the video below for more details.

Cheers Eights & Weights!

One-Legged Deadlifts

It is important to push your body to get the maximum impact. So here I am doing some deadlifts on one leg. This really tests your balance, as well as the other parts of your legs and glutes that deadlifts work as well. Try it out. I used only one arm and did lighter weights to really focus on balancing before I gradually increase. How about 4 sets of 12 reps?

Cheers Eights & Weights!

Leg Work: Single Leg Deadlifts

Compound exercises that work a variety of muscles are great, especially for runners as we need a strong core and strong legs. The single leg deadlift works your core as it forces you to balance, but it also works your legs and your glutes with the weight that you are lifting. Check out the video below for how to do this exercise.

Try this with light weights first and progress. As you do this exercise, lift your leg slowly. A lot of people make the mistake of speeding through, which may not put as much emphasis on the muscle they want to attack. So go slow. It hurts a little more, but you can do it :)

Cheers Eights & Weights!