Bosu Ball Dumbbell Deadlift to Lateral Raises
The bosu ball dumbbell deadlift to lateral raises pairs a deadlift with lateral raises on an unstable bosu surface. It targets the quadriceps and posterior chain while adding a shoulder strengthening component, all while challenging core stability and balance.
How to do it
- Stand on the flat side of a bosu ball holding a dumbbell in each hand.
- Hinge at the hips and lower the dumbbells toward the ground in a deadlift motion.
- Drive through your hips to return to a standing position on the bosu ball.
- At the top, raise the dumbbells out to your sides until they are parallel to the ground.
- Lower the dumbbells back down and return to the deadlift starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core braced tight as you balance on the bosu ball.
- Hinge at your hips with a soft bend in your knees during the deadlift.
- Drive your feet firmly into the dome to stand tall.
- Raise the dumbbells to shoulder height without swinging your torso.
Breathing: Inhale as you lower into the deadlift, and exhale steadily as you return to standing and perform the lateral raise.
Common mistakes
- Rounding your lower back during the hinge, which places unnecessary stress on the spine.
- Rushing the lateral raise using momentum, which reduces muscle engagement in the shoulders.
- Standing too close to the edge of the bosu ball, increasing the risk of losing your balance.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have wrist, shoulder, or lower back discomfort, ease off or choose a simpler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I keep losing my balance on the bosu ball?
Start by practicing the deadlift and lateral raise movements on solid ground before attempting them on the unstable bosu surface.
Can I use heavy dumbbells for this exercise?
No, because the bosu ball challenges your stability, you should use lighter weights than you normally would for standard deadlifts.