Back · Balance

Lumbar stabilization on Bosu

Lumbar stabilization on Bosu, 3 sets, 8 repetitions, 5-second hold per repetition

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Hold: 5 seconds per repetition

Description: Stand on the Bosu with the spine in a neutral position and the pelvis stable. Activate your abdominal muscles to stabilize the lower back while maintaining balance on the Bosu. Keep this controlled position without moving the pelvis for 5 seconds each repetition.

Tips: Focus on controlling the pelvis and trunk, avoid any compensation or sudden movements. Breathe calmly and keep your gaze fixed in front of you.

Progression: When the exercise becomes easy, increase the hold duration from 5 to 10 seconds or add a slight knee flexion to increase difficulty.

At a glance

Goal: Balance
Level: Intermediate
Equipment: Bosu
Starting position: Standing on a Bosu, neutral spine, stable pelvis
Clinical goal: Improve motor control and lumbar stability
Also known as: lumbar stabilization on Bosu, lumbar balance Bosu, core control Bosu

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute lumbar pain
severe spinal instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.