Are you looking for a glute and hamstring burn? If so, this is definitely an exercise you want to try. If you are a beginner, do not use the weighted plate. The plate helps add resistance to make the exercise more challenging. Focus on your form and try and stabilize yourself throughout the entire exercise.
Begin seated on the ground with your arms directly behind you (just like you would for a tricep dip).
Place your feet on the bosu ball with your toes slightly lifted. If you are using a plate, place the plate on top of your thighs.
Begin the movement by driving through your feet, extending your hips vertically.
Extend as far as possible and squeeze your glutes at the top.
Hold for 1-2 seconds and then reverse the motion to return to the starting position.