There are tons of bosu ball exercises that you can do with this handy piece of equipment. You can perform a full body workout with a bosu ball, from strenuous core exercises to even chest exercises.

The possibilities are endless, that’s why we have created this list of the most effective exercises with a bosu ball, each of which is accompanied with helpful video guidance. All it will take is some space and a bosu ball to complete a great workout head to toe.

Before we get started however, do you think you have what it takes to work in the fitness sector? If so, check out our level 3 personal training course here to get industry ready. Or, if you’re looking for further advancements or even a starting point, be sure to download our course prospectus to view all of the fitness courses on offer here at OriGym.

#1 Bosu Ball Plank to Tap Out

Bosu ball exercises like this one can be performed just about anywhere. As you can see in our how-to video, you can take your bosu ball out into the sunny weather and get a great workout on the grass!

Set Up

Find a space where you are able to jump and make some noise. If you’re trying this at home in apartments and have neighbours underneath you, you may want to head outdoors or go to the gym!

Starting Position 

Start by lowering down into an elbow plank position. Your bosu ball should be at your feet, then lift your feet one at a time onto the bosu ball. Your back should be straight and core tight.

Execution

• Ensure your feet are together and you’re in the correct starting position with your back straight and core engaged.
• Next, push off of the bosu ball from your feet and jump so that your feet are now either side of the ball,
• Jump straight back onto the ball into the starting position.
• Repeat for the recommended reps and sets.

Muscles Worked

Rectus abdominis, adductors, deltoids, hip flexors and calves.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

Bending the knees: This is a key mistake made with Bosu ball abs exercises that demands such a high level of energy. Beacuse of the amount of energy needed, it’s easy to fatigue relatively quickly, which could in turn mean your knees start to drop to the ground and bend. If you do feel this happening, you should reduce the suggested reps and sets, in other words don’t sacrifice technique for more reps.

Letting the head drop: Similar to the previous point, letting your head drop is typically a sign of fatigue and bosu ball core exercises such as this require stability and strength. Therefore, if you begin to feel your head dropping, or your back arching in, it’s time for a rest!

If you’re using the bosu ball for ab exercises, we have a helpful guide on the best ab stretches here to help you recover.

#2 Bosu Ball Chest Press

If you’re searching for Bosu ball chest exercises, then you’re in luck! This exercise flaunts the sheer versatility of a Bosu ball and how it can be utilised for a full body workout. You will need limited space so it is a great workout to practice at home.

Set Up 

Set up this exercise with two dumbbells that you feel comfortable chest pressing. In order to reach hypertrophy level of training, you should be comfortable enough to lift weights more than than 8 reps but limited to 12.

Starting Position

You should begin with your back firmy on the Bosu ball, shuffle until it feels comfortable and you feel stabilised. Your feet should be planted into the ground. Once you are in this starting position, pick up the two dumbbells with an overhand grip.

Execution

• From the starting position, push your dumbbells up vertically.
• Keep tension and avoid locking your arms.
• Slowly come back down with your elbows out to either side of you.
• Then, push the dumbbells back up and repeat.

Muscles Worked

Pectorals and triceps.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

• Pushing from the toes: Any tension that stabilises the body, and this goes for many Bosu ball balance exercises, should be coming from the heels. This is much more efficient in balancing and should help to keep you focusing on your weight lifting rather than stability.
• Lifting too heavy: Bosu ball chest exercises require weights, typically dumbbells which are being pushed over the head. This of course is acquired with a particular level of risk as lifting too heavy could increase the chances of dropping the weights. Given the placement of the dumbbells during this exercise, this makes for a dangerous drop.

#3 Bosu Ball Plank Leg Lift

Arguably one of the more advanced Bosu ball exercises, this exercise offers a serious core workout. It is a great option for people who struggle with a straight armed plank as you can use your forearms for an easier approach.

Set Up 

Set up with your Bosu ball in front of you. It’s a good idea to do this exercise in some studio space or even outside. The surface needs to be flat and sturdy as you will be putting your weight on the ball.

Starting Position 

In a plank position on your elbows, rest on the Bosu ball so your toes are on the ground you have a straight back. Your forearms should be flat on the ball and your core engaged.

Execution

• From the starting position, raise one leg in the air vertically keeping both legs extended.
• Bring the leg down and raise the opposite, keeping your core tight.
• Repeat the process.

Muscles Worked

Glutes, hamstrings, quadriceps and deltoids.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

• Raising the back: When the core begins to fatigue, it’s easy to make a V shape with your body and raise the back. Though you may feel as though you’re still working, you’re ultimately wasting energy by performing an exercise with minimal return due to bad technique.

#4 Bosu Ball Ab Roll Back

Many bosu ball core exercises are perfect with the assistance of a medicine ball, and this exercise is no exception. This definitely is an advanced level exercise but you could do this without the extra weight as an easier alternative.

Set Up 

Ensure you have room around you and lie back onto the Bosu ball. You will also need a medicine ball to intensify this workout.

Starting Position 

With your back firmly on the Bosu ball, place your feet on the floor. There should be enough space between your legs to stabilise yourself on the ball. Next, move into a sit up position, grasp the medicine ball and lie back.

Execution

• You should have the medicine ball in your hands extended away from your head, with a slight bend in the elbow.
• Next, use your core to crunch forward.
• Tucking your chin in, move the ball until it is just above your knees, keeping your arms extended all the while.
• Reach back and move the ball until your arms are extended behind you and you have returned to the starting position
• Repeat.

Muscles Worked

Rectus abdominis and obliques.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

Lifting the lower back off of the Bosu ball: Lifting the back off of the Bosu ball can change this exercise slightly. This should be performed in a crunching motion rather than a full sit up, only your shoulders should come off of the Bosu ball.

#5 Bosu Ball Scissor Plank

Another one of the great Bosu ball exercises is a further variation of the plank. The Bosu ball scissor plank is a great core workout, the perfect exercise to finish off your HIIT workout and really push yourself.

Set Up 

To set up this exercise all you will need is you and your Bosu ball. You will want a flat surface too, as there will be a level of balance required.

Starting Position 

Start by finding your balance with the Bosu ball dome side up and place your forearms onto the ball. When you have struck a balance, lift onto your toes so you’re in a plank position with your feet together and legs in line with your body.

Execution

• From the starting position, jump your feet out to a wide stance, a slight bend in your knees will help with power.
• Jump your feet back together.
• Repeat the movement for the recommended time length.

Muscles Worked

Rectus abdominis, adductors, glutes, deltoids, hip flexors and the calves.

Duration: Repeat the movement for 30 seconds.

Common Mistakes

• Allowing the back to dip: This is one of the great Bosu ball leg exercises that requires stamina. However, this means that when you begin to fatigue, it is easy to let your back dip as your core becomes tired. Remember to keep your core engaged and tight and once you feel the dip, take a break.

#6 Bosu Reverse Bicep Curl

This is among the great Bosu ball exercises for balance as it requires strength, coordination and practice! Though you might not get it straight away, keep trying until you become stronger.

Set Up 

For this exercise you’re going to want a good amount of space, you should try to practice this in gym studio space so you have plenty of room incase of failure or needing to drop the barbell. You also need a Bosu ball and of course a barbell to set up for this exercise.

Starting Position 

This is certainly one of the Bosu ball exercises that requires a lot of balance.

• You should find a flat surface to put the Bosu ball down on, then pick up your barbell with a pronated (overhand) grip.
• Once you have your weight, carefully step onto the Bosu ball side and find your balance.

Execution

• Once you have found your balance in the starting position, curl the barbell by bending at the elbows.
• Lift the barbell until it is in line with your shoulders.
• Keep your elbows tucked in and the arms near the body.
• Reverse the curl movement and lower keeping tension in the arms.
• Return to the starting position and repeat.

Muscles Worked

Forearms, biceps and quadriceps.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes 

Lifting too heavy: Due to the balance required for this exercise, it is vital that you are responsible with your weight. Lifting too heavy could result in injury by you falling off of the ball, the loss of balance could potentially put you in harm’s way so work your way up slowly.

#7 Bosu Ball Side Plank

Amongst the best Bosu ball exercises, this exercise is another brilliant variation of the plank. This is a side plank so it is working more than just your core, even recruiting your glutes to power some of the movement.

Set Up

Set up this exercise with a Bosu ball and a flat surface. You should have the Bosu ball so that it is ball side up.

Starting Position 

Start this exercise lying side on with your forearm on the Bosu ball and lift your feet so they’re stacked on top of each other. Your other arm should sit comfortably on the outside of your body.

Execution

• The starting position is how you should spend the duration of this exercise.
• Ensure that your legs are in line with your torso and  your core is engaged.
• Your forearm should be flat on the Bosu ball.
• Hold for the recommended duration.

Muscles Worked

Abdominals, obliques and glutes.

Duration: Hold for 30 seconds.

Common Mistakes

Dipping your hips: As you may begin to fatigue rather quickly if you’re new to this exercise, you might have to adjust the duration. If you do begin to tire and feel your hips dipping to the floor, take a break, refuel and go again!

#8 Bosu Ball Squat Press

If you’re looking for Bosu ball balance exercises that take serious strength, we recommend the Bosu ball squat press. This may require some practice to get used to, so don’t be disheartened if you don’t grasp it right away, you will get there.

Set Up

For this exercise, you will need a Bosu ball and two dumbbells. Due to the fact that you’re balancing on the Bosu ball, you may need to drop your weight slightly as your stability will be affected.

Starting Position 

Begin with your Bosu ball on the ground, dome side down. Grab two dumbbells, one in each hand, then carefully step onto the Bosu ball. You want your feet to be shoulder width apart and flat to find your balance.

Execution

• From the starting position, lift your dumbbells up so they are out to either side and your elbows are bent at a 90 degree angle.
• From this position, squat down.
• Pause briefly at the bottom of the squat and then begin to push yourself back up.
• When you rise back up to the starting position, press the dumbbells upwards.
• Bring the arms back down to the starting position and repeat.

Muscles Worked

Quadriceps, glutes, deltoids, core, pectoralis major and triceps.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

• Lifting too heavy: If your dumbbells are too heavy during this exercise, it puts you at risk of losing your balance and falling off of the Bosu ball. To avoid this, ensure you are starting your weight small and grasping how you feel on the ball.

#9 Bosu Ball Knee Drives

If you’re looking for Bosu ball exercises that get the core working, you’ve found your match! The Bosu ball is perfect for a slower variation of what you may also know as mountain climbers, they’re perfect for a HIIT circuit or a workout finisher.

Set Up 

Set up this exercise with your Bosu ball on a flat surface, ball side down. Many Bosu balls have handles you can grasp on either side, or you can simply hold the sides of the Bosu ball on the flat surface if it stabilises you more.

Starting Position 

Start with your hands grasping the sides of the ball, your body should be in a plank style position with a straight back and strong core.

Execution

• From the starting position, simply drive your right knee into your chest slowly, keeping tension in the core.
• Return the leg back straight.
• Drive your left knee into your chest and again return the leg back straight.
• Repeat this process for the recommended duration.

Muscles Worked

Abdominals and obliques.

Duration: 30 seconds.

Common Mistakes

Dropping the knees: When you begin to fatigue and the core becomes exhausted, you may feel like you want to drop your knees. Once you start to feel as though the power isn’t coming from your core, take a break and restore – don’t let your technique suffer.

#10 Bosu Ball Oblique Crunch

Next up on our list of only the best Bosu ball exercises is the oblique crunch. This is a great oblique crunch variation and is one of best exercises for defined obliques.

Set Up 

Set up this exercise with a flat surface, a Bosu ball and a mat to keep your feet comfortable. Your feet will be side-on, so it’s a good idea to wear shoes that are comfortable for this positioning.

Starting Position 

Start this exercise by lying on your side on the Bosu ball. Your torso should be on the ball and your hips should be too. If you are lying on your left, your right leg should be kicked out in front and your left crossed underneath and behind you. You should then rest your hands on the back of your head.

Execution

• Once you feel comfortable in the starting position, bring the body up to crunch laterally.
• You should then return to the starting position before crunching again.
• Repeat for the recommended sets and reps.

Muscles Worked

Obliques and abdominals.

Reps/Sets: 8 reps, 3 sets

Common Mistakes

Wrong placement on the Bosu ball: Bosu ball abs exercises only work when they’re done properly! Being too high up on the ball, i.e having your hips on the floor, means you won’t feel the full range of motion. The full range of motion of the crunch is what makes the exercise effective so ensure you watch the video to see where you should be placed.

#11 Bosu Ball Hip Raise On One Leg

If you’re looking to grow your glutes, or even activate them before a leg day, this is a great exercise that requires just you and a Bosu ball. Due to no extra equipment being necessary, this is a great exercise for any home workout.

Set Up 

Set this exercise up with a flat surface, a mat beneath you and your Bosu ball. If you want to accelerate the intensity of this exercise, you could even try adding a resistance band into the mix.

Starting Position 

Start with your upper back and shoulder blades on the Bosu ball and your hands resting behind your head. Your hips and below should not be on the ball, one leg should be straight out making a V shape with the rest of your body, while the other is bent with your foot flat on the ground.

Execution

• Once you have mastered the starting position and gotten comfortable on the area of the Bosu ball, you want to push up from your bent leg, allowing the heel of the foot to take the pressure, not the toes.
• Drive the movement using your glutes and the supporting leg, you should feel your glutes taking the majority of the pressure.
• Then, come back down and repeat on the same side for the recommended sets and reps.

Muscles Worked

Glutes, hamstrings, erector spinae and quadriceps.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

Having the wrong placement on the ball: Your body being too high up on the ball can reduce the efficacy of this work out. The less room you have to drive up your hips, the less range of motion and thus muscle contraction you will be enduring. So, replicate the video to ensure you’re getting all of the benefits of this glute exercise.

#12 Bosu Ball Hops

This is one of the perfect Bosu ball exercises for beginners as it is easy to do so long as you have a Bosu ball and some space. As you can see in our video, if you fancy working out outdoors on a summer’s day, a flat patch of grass is a great surface to practice this exercise on.

Set Up 

Start with your Bosu ball dome side up and on a level surface. Be sure you have comfortable shoes that allow high intensity movement and balance, as this is a fast dynamic exercise.

Starting Position 

Exercises for the Bosu ball almost always require a level of balance and coordination, and this one is no different. You will need to stand with one foot on the ground and one foot on the Bosu ball.

Execution

• From the starting position, push through the foot that is on the Bosu ball and hop to the side.
• You should have switched positions so that you’re in the starting position but on the opposing side.
• Once you have found momentum, push off from the other side and hop from side to side on the ball.
• Repeat the action for the recommended duration.

Muscles Worked

Groin, quads, hamstrings, glutes, calves, hip flexors, obliques and abs.

Duration: 30 seconds

Common Mistakes

Practicing on an uneven surface: Exercises on Bosu ball often require a flat surface to work off of, however this one does especially. You want the Bosu ball to be stable enough that it can take your weight jumping up and down. With the workout being fast paced, the risk of injury is increased.

#13 Bosu Ball Burpee

If you want the perfect balance of resistance training and HIIT training, this is among the Bosu ball abs exercises that can provide just that.

Set Up 

To set this exercise up, you will need to grab a Bosu ball and find yourself a good amount of space. Before you begin, you may want to warm up with a few regular burpees to get the feel for the exercise.

Starting Position 

Hold the Bosu ball by the handles and lift it above your head. The ball side should be up in the air and your feet should be placed shoulder width apart.

Execution

• From the starting position, squat down and simultaneously jump into the plank position.
• This position should see you with the Bosu ball dome side down, holding the handles and your legs out straight on your toes.
• From this position, jump your legs in towards your chest, still on your toes.
• Then use the Bosu ball to push up back into the starting position.
• Repeat.

Muscles Worked

Pectorals, deltoids, abdominals, quadriceps, triceps, glutes, hip flexors, hamstrings and calves.

Duration: 30 seconds.

#14 Bosu Ball Front Lunge

Bosu ball exercises aren’t all for the core or upper body, there are plenty of exercises like this one that can be a great addition to your leg day.

Set Up 

Set up this exercise with some room for movement and a Bosu ball. This is a great exercise to do at home or in some studio space at the gym.

Starting Position 

Begin this workout with the Bosu ball in front of you and lift one leg onto the Bosu ball, this leg should be bent at a 90 degree angle with your foot flat on the ball.

Execution

• From the starting position, kneel with your back leg to form a lunge.
• Your knee should not touch the floor, however it should be just above.
• For comfort and balance, you can either clasp your hands together in front of you or put your hands on your hips.

Muscles Worked

Quads, glutes, hamstrings and calves.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

• Bending the back: You should be keeping your back straight during this exercise, bending the back could be a catalyst for aches and pains and harm your technique.

#15 Bosu Ball Hamstring Flexion

If you’re looking for an exercise that works the glutes with minimal equipment, this is the perfect movement to add into your leg day.

Set Up 

Set up this exercise with just a Bosu ball and a mat. As you can see in our video, this is one of the exercises you can do on a Bosu ball outdoors, so why not get out in the sun and get a full workout from our list of exercises.

Starting Position

The Bosu ball should be ball side down on the ground, then lie down so your back is on the ground and one foot is on the flat side of the Bosu ball. You should have this knee bent and the foot stable, and your opposing leg should be straight up in the air .Your arms should be flat out on the floor beside you.

Execution

• From the starting position, push up using your foot on the Bosu ball and your glutes.
• Drive your hips upwards, so your lower back lifts off of the floor and you have formed a bridge.
• Return back down to the starting position and repeat the process.

Muscles Worked

Glutes, hamstrings, erector spinae and quadriceps.

Reps/Sets: 8-12 reps, 3 sets.

Common Mistakes

Arching the back: In order to perform this exercise correctly, it’s important to avoid arching the back when lifting. Your hips should be in line with your back as arching your back will take the stress of the movement away from the muscles you are intending to work. Remember, the drive of the movement should come from the glutes more than anything.

#16 Bosu Ball Boat Pose

You might just recognise this exercise if you’re a yoga fanatic, however, this is one of our favourite core strengthening exercises with a Bosu ball, so we had to include it on our list. It takes coordination and core strength so definitely consider adding it into your ab routine!

Set Up 

This exercise is really simple to set up, all you need to do is place a Bosu ball on a comfortable surface. Due to this being a balancing exercise, it would be useful to have a mat underneath or at least a comfortable surface incase of any loss of balance.

Starting Position 

Begin with the Bosu ball on the ground, then, sit onto the centre of the ball.

Execution

• Slowly lift your legs off the ground and so they have a slight bend in the knee and calves are parallel with one another.
• Your upper body should be lifted up and arms out straight in front of you, your hands should be beside your knees.
• Engage your core and allow your body to make a V shape.
• Hold this position for the recommended duration.

Muscles Worked

Rectus abdominis, hamstrings, vastus lateralis and obliques.

Duration: 20- 30 seconds.

Common Mistakes

Pointing the toes: During this exercise your toes should be flexed. This is predominantly a core workout so you want to avoid overstretching the legs and focus on keeping the tension on the trunk.

FAQs

What do I do if there is a puncture in my Bosu Ball?

Though if you take the correct precautions when using your Bosu ball you will avoid punctures, if you do spot a puncture, Bosu themselves have some tips that they recommend.

They recommend a vinyl patch from an air mattress, a pool liner or even a mattress. These kinds of materials will be easy to grab at your local hardware store too. However, if you’re looking for an even better alternative to cure your Bosu Ball, there is a particular product.

This is a product called Air Stop which comes in a tube just like toothpaste. It is a reliable product that is often used to repair the likes of basketballs and footballs.

How should I store my Bosu Ball?

It is highly recommended that you store your Bosu Ball correctly in order for it to stay in optimal condition.

You should store your Bosu Ball away from direct sunlight, moreover you should have it platform side down and dome side up. As well as this, if you work in a gym or have multiple Bosu Balls, they should be stacked either dome to dome, or platform to platform.

Before You Go…

Now that you have plenty of Bosu Ball exercises to keep you busy whatever workout day it is, you can get started onto a fitness journey that works for you.

Bosu Balls are a great exercise to improve your balance, coordination and strength – all of this from just one piece of handy equipment!

If you want to get started on your journey to the fitness industry, why not check out our level 3 personal training course here? Or, if you’re looking for any other fitness advancements in the sector, download our free course prospectus now! 

Wondering ‘what is a lateral raise?’ or maybe you already know what a lateral raise is, and you want to know how to get the most out of the movement? Whether you’re a beginner or a shoulder-building pro, you’re in the right place for everything you need to know about this exercise.

Before you carry on reading, why not check out our Personal Training Diploma  and see how you can turn your passion for fitness into a full-time career! Download our course prospectus to learn more!

What Is A Lateral Raise?

The lateral raise is a shoulder-strengthening exercise which targets the lateral deltoid. Working on your lateral delts will build the size of your shoulders, creating the desired V-shaped torso and making your waist look smaller.

Lat raises (sometimes called side raises) also have benefits for increasing your shoulder mobility and strengthening your core muscles, too.

The movement itself is relatively simple, but don’t be fooled! Even with a light pair of dumbbells, by the end of your first set you’ll definitely feel the burn of this exercise working your shoulders.

Want broader shoulders? Find how to do a lateral raise below with our step-by-step guide and tutorial video.

Then, keep reading to learn how you can adapt the exercise to make it easier or more difficult depending on your ability.

How to Do A Lateral Raise

Set-Up and Equipment:

To execute the lat raise, all you’ll need is a pair of dumbbells and enough space to lift your arms upwards from your sides so that they’re parallel with your shoulders (you end up in a cross shape).

It doesn’t matter if you can smash a set of heavy weights doing a shoulder press, you need to start lightly with side raises. If you haven’t tried a lateral raise before, choose a pair of light-weight dumbbells for your first set up – we’ll explain why this is important shortly.

Starting Position:

• Stand upright with your feet hip-width apart.
• Stand with your arms down by your sides, holding a dumbbell in each hand with your palms facing in.
• Look straight ahead.
• Roll your shoulders back and pull your shoulder blades together, keep your back straight and engage your core to keep your posture.
• There should be a slight bend in your elbow.

Execution:

• Raise both of your arms outwards, slowly lifting the dumbbells up and out to the side.
• Keep the slight bend in your elbow during the movement.
• Raise the weights until your elbows are in line with your shoulders so that your arms are parallel to the floor.
• Pause at the top of the move for a second (this is the cross position).
• Lower the dumbbells back down slowly, stopping just before you reach the starting position.
• Repeat!

Lateral Raise Muscles Worked

Main Muscles Worked: lateral deltoids.

Secondary Muscles Worked: anterior deltoids, the supraspinatus, and the trapezius muscles.

Common Mistakes

Raises are a free-weight isolation exercise so it can be difficult to get the movement right at first. Here are a couple of common mistakes to look out for to make sure you get your form and execution right:

Using Too Much Weight

The majority of mistakes made when performing the lateral raise are related to using too much weight. We can’t stress enough that you shouldn’t get ahead of yourself with this move. It’s better to start light and ensure you can perform every rep with perfect form. You can always move up a weight for your next set if you think you can handle it.

With exercise in general, using a weight that is too heavy makes it more likely that you’ll have poor form when executing the move which will increase your risk of injury. The problem with lateral raises specifically is that the majority of people won’t go for the lighter weight as recommended.

If you do the move correctly, you’ll target the lateral deltoids specifically which will make the last few reps of your set a struggle even with lighter weights. Lat raises are an isolation exercise, so you’ll see the benefits of the move for your lateral deltoids without needing as much weight as you’d use for a compound exercise.

And because this raise is a unilateral move, you’ll need a weight light enough to accommodate to your less dominant side. When you do a bilateral weight-training move like a shoulder press, the stronger side of your body usually takes on more of the stress. With this unilateral move, both sides of your body have to be able to lift the same amount of weight.

Using a weight that’s too heavy will actually make the move less effective for targeting your lateral deltoids. If you try lat raises with a dumbbell that is too heavy for you, your deltoids won’t be able to power the movement and your traps will take over. You’ll know this is happening if you feel the exercise working in your neck.

Swinging the Weight

When it comes to executing this exercise, a lot of people make the mistake of swinging their arms to the cross position.

It’s important to keep your torso stationary throughout the move. If you find yourself rocking your torso back to give the dumbbells some momentum to move your arms up, you probably need to grab a lighter set of weights.

By swinging your arms or bouncing your knees to add momentum to the movement, you stop the exercise targeting the lateral deltoids and transfer the stress of the move onto your legs and your back. This will prevent the move from producing any real benefits for your lateral deltoids. Keeping your form and getting the execution right is key.

Top tip: if you’re struggling to raise the dumbbells without swinging your arms up, focus on leading the move with your elbows. If you start the move by raising your elbow and keep the slight bend in your elbow, you’ll target the lateral delts.

To stop yourself from swinging the weight, at the start of the move, try raising your arms a few inches and taking a brief pause before moving your arms to the cross position. This pause will help to make sure that you’re using your deltoids for the move.

Dropping Your Elbows

As well as focusing on your elbows to drive the movement of your arms, it’s important to make sure that the level of your elbow doesn’t drop below your wrist. Because your elbow is slightly bent, it should be the highest part of your arm when you’re in the cross position.

If your elbow is lower than your wrist, the anterior deltoids will become the prime mover and the move will be less effective.

Shrugging

Shrugging your shoulders up during this move is the main reason for the traps taking on more of the strain.

We’re not saying you’re doing it on purpose, but a lot of people cheat the lat raises by using their traps to shrug the weights up.

For the benefit of your lateral delts, focus on only moving your arms for this move and avoid shrugging your shoulders.

If you want to a move that really targets the traps, check out this article on the barbell shrug instead.

Dropping Your Chin 

As we said, form is key with this isolation exercise. This exercise is safest and most effective when you keep your starting position throughout the entire move.

As you get tired, it’s easy for your head to start to sink forward but letting your chin drop towards your chest will put some serious strain on your neck.

Something as simple as picking a spot on a wall or looking at yourself in the mirror will help to keep your head up straight. If you’re still struggling, you might be using too much weight.

Rushing the Move

For the lateral raise muscles worked to get real benefits for strength and hypertrophy, you need to lift and lower your arms slowly. Rushing the move might get your workout over and done more quickly but the move won’t be anywhere near as effective.

This is especially important when lowering your arms. Pace yourself so that it takes about twice as long to lower the dumbbells as it did to lift them.

When you take your time, the move will be harder but that’s because it’s keeping the tension on your muscles which = more growth!

How to Make Lateral Raises Easier

This isolation exercise is a tough one because a lot of compound exercises miss out the lateral deltoids. Free-weight moves, in general, are hard as it isn’t always easy to master your form at first. If you’re struggling to properly execute the raise, grab a lighter weight, or try one of these variations below.

Think you’ve mastered the lateral raise? Stick with us because we’re about to explain how you can make the move more challenging. Then, we’ve included step-by-step guides for alternatives to side raises.

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Bent Arm Lateral Raise

Set-Up and Equipment:

Grab a pair of light dumbbells and find enough space for you to extend your arms fully out to your sides.

Starting Position:

• The starting position for this variation is pretty much the same as we explained above with a slight tweak in your form.
• Once you’re in that starting position, bend your elbow to a 90°

Execution:

• For this variation, the execution of the move is exactly the same as the regular raise, but you need to keep your elbow bent in a right-angle.

The bent arm lateral raise is easier because holding your elbow in a right angle brings the weight closer to your body, making it easier to lift the dumbbell. Here’s how to do it:

Resistance Band Lateral Raise

Set-Up and Equipment:

All you’ll need for this variation is a resistance band and plenty of space!

Starting Position:

• Stand on the resistance band and grab the handle with one hand.
• Grab the handle so that your arm is down by your side and your palm facing your legs.
• While you’re holding the handle, there should be a slight bend in your elbow.

Execution:

• Keep your arm extended and lift the handles up your sides, the same movement as the dumbbell raise.
• Hold your arm level with your shoulder for a second and then slowly your arm back down to your side.
• Repeat the first set with this arm, and then swap.

If you want to ditch the dumbbells, try a resistance band lateral raise. Here’s how:

Seated Lateral Raise

Set-Up and Equipment:

All you need is a chair or a bench to perch yourself on. For a seated dumbbell lateral raise, grab a pair of dumbbells, too.

Starting Position:

• Sit on the bench with your back upright.
• Brace your core, it will help to keep your back straight.
• Hold your arms (and dumbbells if you’re using them) by your side – not forgetting to keep your elbow slightly bent.
• Look straight ahead.

Execution:

• Move your arms up and out to the side in the same way as you would for regular side raises.
• Hold this position for a second before lowering the dumbbells back to your sides at a controlled pace.

Check out the perfect execution, here:

If you’re still struggling, try the exercise on a lateral raise machine.

Make the Lateral Raise More Challenging

To make lateral raises harder, you can simply use heavier weights. It also helps to make the movement slower. Time how long it takes you to lower your arms from the cross position and increase this time every time you get comfortable with the move.

Another general tip to make the standard raise more difficult is to rotate your palms. As you lift your arms towards the parallel, tilt your hands forward like you’re pouring jugs of water. This will activate more of your muscle fibres, making your lateral delts work harder.

For more of a challenge, swap your dumbbells for a set of kettlebells. Dumbbells are equally balanced from end-to-end, but the weight of a kettlebell is uneven – the handle weighs a lot less than the ball. This means that lifting a kettlebell is harder to control, so a lat raise with a kettlebell forces your shoulder muscles to work harder which means one thing, better results!

Alternatives to Side Raises

Cable Lateral Raise

Set-Up and Equipment:

This one needs to be tried at the gym. You’ll need to find the cable machine and a cable attachment to act as a handle.

Starting Position:

• Attach the handle to the lowest pulley level.
• Stand to the side of the machine and reach across your body to grab the handle with one hand.
• This arm should be almost fully extended with a slight bend in the elbow.
• Hold onto the frame of the machine with your other hand (the one closest to the machine) if you need to.

Execution:

• Start the cable lateral raise by moving your arm up to the level of your shoulder.
• When your arm is parallel to the ground, hold the position for a second.
• Slowly lower your arm back down towards the starting position.
• Repeat the movement.

Check out this how-to video to perfect the cable lateral raise:

Using a cable machine for raises is a great way to keep tension on your lateral delts. If you can handle the front cable lateral raise, try this alternative:

Incline Lateral Raise

Set-Up and Equipment:

An incline lateral raise is a variation of the seated lateral raise. You’ll need to head to the gym and find an incline bench. Grab a light pair of dumbbells, too.

Starting Position:

• Sit on the incline bench with your back to the bench.
• Hold a dumbbell in each hand.
• Your arms should be pointing straight down towards the floor.
• Rest your head on the back of the seat and look straight ahead.

Execution:

• Just like the seated lateral raise, the movement of your arms is the same as the standard move.
• Raise your arms until they end up parallel to the floor and your shoulders.
• Hold your arms for a second at the top of the movement.
• Slowly lower your arms back down to the starting position as you would for the standard version of the exercise.

Bent over Lateral Raise

Set-Up and Equipment:

Grab a pair of dumbbells and find yourself some space.

Starting Position:

• Grab a dumbbell in each hand and hold them down your sides.
• With your knees slightly bent, bend at your hips so that your upper body is parallel to the ground.
• Keep your back flat and your arms straight, they should be positioned hanging beneath you.
• Don’t lock out your arms – there should be a slight bend in your elbow.

Execution:

• Raise the dumbbells up and out to your sides until your arms are level with your shoulders.
• Hold your arms parallel to the floor for a second.
• Slowly lower your arms back towards your starting, stopping just before you reach the position.
• Repeat the move.

Muscles Worked:

The muscles worked by this variation are slightly different from the lateral raise muscles worked. Whilst side raises work your lateral deltoid, the bent over lateral raise is better for working the posterior deltoid.

So, bent over lateral raises are great for targeting the muscle in the back of your shoulders. Switching between normal raises and the bent over raises is a great way to build strength and hypertrophy in your shoulders.

Before You Go!

That’s all for our ultimate guide to the lateral raise…

If you want to be the one guiding someone through their workout, why not check out our Level 3 Personal Trainer course? Or, download our free prospectus first to see what you could be learning!

Noticed the prowler sled being used in your local gym and always wanted to give it a go? You’re in luck, because we’ve got everything you need to know about how to do a sled push in our latest guide.

Not only that, but we’ve listed a bunch of push sled workouts for you to try, no matter what your goal is for the exercise.

Before we get straight into our guide on everything you need to know about prowler sled training, why not get started on the path to joining the highest paying fitness jobs with our Personal Trainer Diploma. Find out more today by downloading our course prospectus here.

What is the Sled Push?

Before we jump straight into how to do the sled push, we thought we should give a short explanation of what it is first for those who aren’t sure.

In a nutshell, the push is a modifiable exercise that is frequently used by fitness enthusiasts pre or post-workout. It’s great for conditioning the body for sports or long-distance running, and some runners even use it to recover after an injury.

It involves engaging your glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those looking to challenge their fitness.

We call the push modifiable as it can be used as both a high-intensity and low-impact workout, depending on the user’s goals. We’ll talk more about this in the sled push benefits section, but it’s good to take note of this point when attempting to understand the exercise!

The push involves pushing a prowler sled for a designated distance or time frame. The weight and distance used will vary depending on your goals, but this is the basic idea of how the exercise is completed.

If you’re also wondering ‘what is a prowler sled?’, then you have nothing to worry about here. You can see en example either above or below to jog your memory (you will have seen one if you’ve been to the gym before). Or, you can check out our recap summary.

What is a prowler sled?

A prowler is a piece of exercise equipment used for conditioning, building muscle mass or active recovery. It’s essentially a push sled with wheels or a flat surface at the bottom.

It’s usually used with weights as they make it increasingly difficult to move the prowler, which is where the user builds their strength. It wouldn’t be effective if it was easy to move!

How to do the Sled Push: Finding the Correct Sled Push Form

Before jumping straight into our push sled workout, we’re going to quickly explain how to use the prowler sled for those who haven’t yet mastered it.

All in all, you’ll be glad to know that using the prowler gym sled doesn’t involve a whole lot of skills. It’s a relatively easy exercise method, as well as being pretty versatile.

However, some people are confused by the host of videos and images online that display different methods of using the prowler sled, and we’re here to clear things up.

The most common questions we receive are:

• Where should I hold the prowler sled?
• Should I grip it with my arms extended or flexed/tucked in at my sides?
• What angle should I position myself in?
• Should I move fast, or use long and steady strides?

To answer these questions holistically, it depends on what your aim for the exercise is.

If you’re a beginner, it’s easier to start with a high grip, your arms extended, your body at a 45-degree angle and with a slower pace (while you get used to the exercise).

To give you an idea, your form should look something like this as you’re in the starting position:

TIPS:

• Have your arms extended (high-grip)
• Keep your body at around a 45-degree angle
• Ensure your face is pointing to the ground, your neck aligned with your back

Now, if you’ve seen other starting positions and forms for the weight sled push exercise they probably looked something like this:

The difference between this sled push form and the one above is that this is done with a low grip, so your body is at more of a 90-degree angle (with your neck and spine aligned as usual). You should only try this form once you’ve mastered the exercise.

One thing to note when you go with a low grip is that it puts more strain on the calves, so it’s definitely worth trying as part of an intense lower body workout.

NOTE: if you’re using a low grip, be sure to keep your glutes in line with the rest of your body and NOT too far above your back.

One more variation of the sled push form which may cause some confusion is when some people have their arms in flexion, rather than extension. It looks something like this:

You’ll be glad to know that the variations in weight sled push techniques aren’t as vast as they seem, especially when it comes to HOW you grip the prowler sled.

When you’re deciding between having your arms in flexion or extension, it’s a matter of preference. Most people go with whichever one they find to be the easiest or more practical in getting the prowler gym sled to move.

No matter your grip or hold, some vital things to remember are:

• Keep your foot stance the same as your natural running position, not one foot behind the other. This will ensure that you’re driving forward with as much force as possible
• Brace your core before you move, and during the length of the weight sled push. That way, you’ll feel stable and able to generate the right amount of power
• Have a firm grip on the prowler sled
• Keep a neutral spine position
• Have your torso and pelvis facing forwards
• Ensure that your knees are in line with your feet

Sled Push Workout: Different Techniques

Want to put together the perfect sled push workout for either before or after your usual daily exercise?

The first thing to do is to establish what you’ll be using it for. Perhaps your sole objective in your exercise routine is to pack on as much muscle mass as possible, or maybe you’re currently in recovery and looking for a low-impact way to keep fit.

We’re about to jump into the different ways you can use the weight sled push to maximise your workouts!

Training for Mass and Strength

To use a push sled workout for building muscle mass and strength, you should treat it as you would any other weight-based exercise for the same purpose.

Load it up heavy. It’s called a weighted sled for a reason, and you want it to be a heavily weighted sled if you’re to make gains.

TIPS:

• If you’re focusing on upper body mass, try a higher grip
• If it’s leg day, go for a low grip and attack your calves

Go as heavy as you can, and don’t worry too much about your speed (as long as you’re moving fast enough for it to be a challenge, which it should be by default if it’s the maximum load you can take!).

To give you some guidance for creating a push workout to improve your muscle mass and strength, here’s an example.

Sled push workout for mass and strength:

#1 – Load up the prowler gym sled with around 70-90% of the maximum weight you can take

#2 – Perform a push of around 10-40 yards (working up to 40 if you can’t get there straight away), at a slow/medium speed, however fast you can manage at a constant pace

#3 – Take a 1-2 minute rest

#4 – Perform the push again (to the other end of the track)

Repeat this for about 4-6 sets at either the beginning or the end of a workout, and it’ll be a great addition!

Training for Endurance

Looking to condition yourself for endurance through a sled push workout?

You’ll be glad to know that you can perform either a high or low impact workout with the prowler sled to boost both your endurance and work capacity.

One great thing to note is that a push sled workout doesn’t involve the ‘negative’ part of reps, as things like bicep curls or deadlifts do. It’s very functional and easier to push through than other strength based exercises because of this fact.

It’s more of a natural movement, which is why it’s so great for improving your performance in sports and long-distance running.

Sled push workout for endurance and work capacity:

#1 – Load up the prowler sled with around 25-40% of your maximum load (depending on how high-intensity you want the workout to be)

#2 –  Perform a 1-minute push, as fast as you can manage at a constant pace (you should keep it as consistent as possible)

#3 – Take a 30-60 second rest (less time than you would for strength training)

#4 – Perform another set

Repeat this 5-10 times for the best results. It works great as a finisher to other endurance workouts.

Sled Push Workout for Speed and Power

As we mentioned in the sled push benefits section, the prowler sled can be extremely useful for boosting power and speed through sprint drills.

You want to start with a moderate weight, one that you feel comfortable sprinting with but that still poses a challenge.

It may also be best to use a lower grip on the prowler sled for this kind of workout, as it places more pressure on your calves and resembles a natural sprinting position.

It’ll allow you to drive through your lower body with more power, rather than expending energy on the upper body. We’re here to train lower body power here, after all!

Sled push workout for speed and power:

#1 – Use about 30-40% of your maximum load

#2 – Sprint for 20-40 yards (working your way up to 40 with practice)

#3 – Take a rest of up to 2 minutes (it’s important to get enough rest with this push sled workout as the objective is to give it 100% effort)

#4 – Push the sled to the other end of the track

Repeat this 8-10 times, and try to increase the weight you are pushing as you go long. Remember to put 100% effort into every push with this one, and be sure to not overload yourself so much that you’re unable to do so.

Training During Recovery

As we mentioned earlier, the prowler gym sled is a great tool for active recovery.

It may be tempting to lounge on the couch watching all the TV you can digest after sustaining an injury or suffering from DOMS. However, if you want to stay on top form and keep your current fitness level, a low-impact workout can be the perfect option.

TIP: keep your grip low for this one, especially if you’ve recently sustained an injury (and be sure to get the all clear from your doctor!).

Sled push workout for active recovery:

#1 – Use around 30-40% of your maximum load, or less if you can’t manage this

#2 – Take a moderate, consistent pace for 1-2 minutes (pushing the prowler sled back and forth over 40 yards)

#3 – Rest for 1-2 minutes, or more if you need to

#4 – Repeat the exercise

Do this for 5-10 sets, taking it easy if you become fatigued and ensuring that you don’t take it too far. It can work well on its own for those in active recovery, or as part of a low-impact cardio routine.

The great thing about the push is that it’s great for maintaining strength through concentric movements during recovery, as it won’t damage the sled push muscles worked nearly as much as it would during weight training movements that use eccentric portions of lifts. It’ll keep your upper and lower body in good form, and is much better than sitting around doing nothing!

Sled Push Benefits

#1 – Easy to Master

In comparison to other exercises such as deadlifts, squats or even running, the weight sled push is pretty simple. The form is easy to grasp, the technique is straightforward, and chances are that there are a few prowler sled models in your local gym.

The best thing about this point in the list of sled push benefits is that it makes the exercise accessible to almost anyone, no matter their fitness level.

Why not try integrating it into your current programme as a finisher? You can start light and work your way up once you’ve gotten the hang of it, which you’ll be glad to know won’t take long!

#2 – Improves Strength

This may not come as a surprise as it is a form of weight training, which is ‘strength’ training by default. However, it’s definitely something worth noting if building strength is one of your top priorities (which if you’re into fitness, it must be).

Depending on how you use it, you can manipulate how you build strength. This weaves into some of the other sled push benefits, so stick with us to find out more about building different types of strength with the sled push!

#3 – Builds Muscle

You’ll be glad to know that the sled push benefits include packing on muscle mass (if you do it right!). Alongside an active programme and good nutrition, you can gain muscle and shed fat simultaneously with this exercise.

One of the best ways to build muscle with the sled push is to load up to the maximum weight that you can push, and then push it for a short distance (but one that is challenging enough).

This way, you’re putting your muscles under the right amount of strain to enable them to grow. If you used a lighter weight and a longer distance, you could still gain some muscle mass but nowhere near as much.

The sled push works the calves, core, glutes, quads, hamstrings and more, meaning you’ll develop muscle all over if its executed properly.

#4 – Burns Calories

Looking to speed up your metabolism and lose some of the extra energy that your body is storing? You’ll be glad to know that the sled push calories burned are huge when it’s used as an intense workout.

Think about it: if you’re pushing more than your own body weight across a room at the fastest pace that you can manage, your body is going to be shocked into action.

Even if you finish your usual workout with a few sets of this exercise, you’ll be certain to reach new sled push calories burned over a set time period. Why not give it a try?

#5 – Boosts Power and Speed

When it comes to the components of fitness, power and speed come hand in hand. They’re both skill-related so if you’re looking to train for sports or marathons/triathlons, you’ll definitely benefit from sled push training.

Speed is best improved with the prowler sled when the weight is heavy enough to prove a challenge, but not so heavy that it prevents the legs from being able to quickly reach a sprint. With this method, you can work on your acceleration which also ties into speed, and perform better in races or during active sports.

Power is trained in a similar way, and can certainly be improved with regular practise alongside speed training. However, to truly train the power of your entire body, you must use the sled push muscles worked at maximum force.

The best way to do this with the sled push is to work up to the maximum amount of weight that you can take whilst sprinting, and ensuring that you’re putting your all into the exercise.

The heavier you manage to go, the more powerful and fast your body will become. The sled push is a great way to achieve both of these things, as many other exercises tend to focus on other components of fitness first.

You’ll build explosiveness in your legs and hips through completing the powerful movements, and it’ll turn you into a force to be reckoned with!

#6 – Acceleration

Want to pick up your acceleration during sports? With the sled push, you’ll be running laps around your competition before they’ve even set off sprinting…

There are two main factors that can affect how well acceleration is trained, and they’re explained well in this article on the Sled Pushing Technique for Acceleration. These two factors include the amount of force that the ground receives during the start of the movement, as well as the angle that the body is at during this application of force.

For the best results, go for a 45-degree angle (your body in proportion to the ground), and use maximum force in each stride (landing on the ball of your foot).

If you take a look at Olympic sprint competitors and their technique (you can see if you watch closely), you’ll see that they use their hamstrings and glutes to drive themselves forward. It’s this technique that allows them to be successful, and you should take a leaf out of their book!

The sled push allows you to drive through these areas and develop the perfect technique to get going as rapidly as possible.

Thanks to effective acceleration training being one of the sled push benefits, you’ll have nothing to worry about when it comes to firing off. Regular player of active sports? Work on your acceleration with the prowler gym sled and you’ll see cracking results.

#7 – Good for Sports Conditioning

The fact that the sled push is a full-body exercise (paired with its ability to cater for the development of almost every area of fitness) makes it great for sports conditioning.

Got a specific goal in mind? Or perhaps you’re wanting to condition yourself in numerous areas of fitness. Whatever you’re looking to achieve, we can almost guarantee that the sled push will help you along in your journey.

It can be used for both low and high impact conditioning and modified in multiple ways to fit your sporting needs. The load, rest periods, or time intervals used for the exercise change how it will condition your body, and hopefully you can see how versatile this makes the sled push.

The sled push benefits for sports include improving work capacity and endurance (to name a few), and we couldn’t recommend the exercise more for conditioning purposes alongside a good fitness regime.

#8 – Prevents Injury

Injury prevention is definitely something most of us overlook. Equally, it’s something that we’d probably take into account more often if we knew how train for it.

The prowler sled is the answer to all of our prayers when it comes to injury prevention, especially for those who run long-distance or play sports.

Injuries such as hamstring strains, ACL tears, shin splints and patellofemoral syndrome can all be avoided through regular training of the affected areas. What method of training is the answer to this? You guessed it.

The sled push works extremely well for strengthening areas of the lower body that are missed by other exercises, namely the lower legs, ankles and feet. This is due to the 45-degree angle that the body is placed at when pushing the sled, and the amount of force that it takes to move it when it’s loaded.

If you work these areas regularly enough, they will be less susceptible to injury out on the field. Use the sled push as a finished after your normal routine, and you’ll be able to feel the difference in no time when changing direction quickly and sprinting after the competition.

To reduce the number of injuries you may experience, check out our articles on different stretches after working out:

• 13 Hamstring Stretches for Back Pain & Tight Muscles
• Best Ab Stretches
• 15 Best Arm Stretches for Before & After Your Workout

#9 – A form of Active Recovery

Last on the list of sled push benefits is that the exercise is a great method of active recovery.

Recovering from an injury and worried about not doing enough exercise? As long as you’ve got the all-clear from your doctor to try the sled push, there’s no reason why you can’t do it.

The important thing to remember whilst in recovery is to keep it low-impact. A low-impact sled push exercise will get you to where you need to go through the concentric contractions of the muscles that take place (as opposed to eccentric).

This means that you’ll avoid DOMS and further injury whilst improving blood flow to the damaged tissues. It’s like killing two birds with one stone!

However, you should always give yourself enough time to recover before jumping back into training. Check out our article on The Importance of Rest Days & How Many You Need.

Before you go!

Hopefully now you’ve got a good idea of what a sled push is, and how it can help you to enhance your current exercise routine (no matter your goals).

Looking into a fitness career, but not sure where to start? You can always download our prospectus to see what you could be learning. Or, check out our diploma in Personal Training first!