Legs · Bosu Ball
BOSU Ball Step-up Single Leg Deadlift
How to do the bosu ball step-up single leg deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bosu Ball
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with one foot planted on the center of a Bosu ball, dome up. Step up to balance on top, then hinge at the hip and reach toward the dome as you extend your free leg straight behind you. Drive through the standing heel to return upright, keeping your hips level on the unstable surface throughout.
- 1A stretch through the hamstring and glute of your standing leg as you
- 2hinge
- 3Your core and ankle working overtime to stay balanced on the dome
- 4Your glute squeezing to pull you back upright at the top
Common mistakes
- Don't round your back; hinge from the hips with a flat spine
- Avoid letting your hips twist open or your raised leg drop
- Don't rush; move slowly so you can control the wobble
Muscles worked
The bosu ball step-up single leg deadlift mainly works the glutes, lower back, and hamstrings, with the quads, calves, upper abs, lower abs, and obliques assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- QuadsSupport
- CalvesSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- ForearmsMinor
- Upper TrapsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the bosu ball step-up single leg deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.