Stepovers On Bosu With Medicine Ball Throw

Watch Video

Equipment Needed
Flat Surface, preferably without carpet.
Bosu Balance Trainer Short for “Both Sides Up”, the BOSU Balance Trainer has a flat stable surface on one side and a dome-shaped ball on the other. It can be used on either side for stability and balance exercises.
Medicine Ball A heavy ball similar in size to a basket ball, the Medicine Ball ranges in weights from 2 to 40 pounds. It is used in weight training to promote plyometric movement where the body can use its explosive power

Muscles Worked
Quadriceps
The quadricep includes the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The largest muscle is the rectus femoris that connects to the pelvis and below the kneecap. It sits in the center of the thigh, crossing the knee and hip joints. The vastus lateralis and vastus medialis on either side of the knee and the vastus intermedius, underlying the rectus femoris, run from the top of the thighbone to the knee and work to straighten or extend the knee.

Abductors
Abductors are commonly but erroneously referred to as the outer thigh muscles. In fact, the two muscles that comprise the upper hip are part of the glutes. These muscles are referred to as gluteus medius and gluteus minimus. Attached to the pelvis and the top of the thighbone, the gluteus medius and gluteus minimus move the leg out and away from the center of the body. The minimus also medially rotates the hip.

Abductors
Adductors include the adductor magnus, longus and brevis, as well as the gracilis and the pectineus. The adductors originate on the pelvic bone and attach along the length of the femur. The primary function of the adductors is to move leg in towards the centerline of the body as well as to stabilize the hip joint.

Gluteus
The gluteal muscles include the gluteus maximus, medius and minimus. As one of the most powerful muscles in the body, the gluteus maximus is also the largest of the three gluteal muscles. The maximus, which originates at the outer edge of the pelvis and attaches at the base of the spine, moves the leg backward and is responsible for the outward rotation of the thighbone. The gluteus medius, also referred to as the upper hip, partially accounts for the shape of the butt and hip. It attaches at the top of the pelvis and the upper edge of the thighbone. The minimus rests underneath the medius. Both muscles are used to lift the leg out and away from the body as well as to rotate the hip.

Hip Flexor
The hip flexors include three muscles, the psoas major, psoas minor and the iliacus. These muscles work together whenever the hips are flexed, as in when the knee is raised or in bending forward. While all muscles attach at the front thighbone, the psoas major attaches at the lumbar vertebrae, the psoas minor attaches at T12 and the iliacus attaches at the inner part of the upper pelvis.

Caution
This is a dynamic exercise that uses plyometric techniques. If your MoreFit trainer has included this exercise in your six-week program, know that you are ready to complete this process. Be aware that it is easy to injure yourself by either falling off of the Bosu or collapsing in your lower back. Pay special attention to your footing and keep your abdomen engaged.

Place the Bosu, flat side down, so that it creates a stable surface on the floor.
Place your right foot on the Bosu and bend both knees while engaging the quadriceps of both legs.
Lean slightly forward and engage your abdomen.
(Begin by practicing the foot placement without the addition of the medicine ball.) Lift up and land softly on the other side of the ball. Your left leg will also make contact with the Bosu.
Repeat.
(Now add the medicine ball) Hold the medicine ball in your left hand and place your right foot on the Bosu.
Bend both knees, lean slightly forward and engage your abdomen.
As you move across the Bosu, throw the ball to your right hand.
Repeat.

It is common to lose your balance as you familiarize yourself with this exercise. Don’t worry if your rhythm is broken from time-to-time because of this. Simply continue the exercise until you have completed a set.
It is important to protect your lower back throughout this exercise by leaning slightly forward and keeping your abdomen engaged throughout.

Return to Sample Exercise List