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Quadriceps · Intermediate

Bosu Ball Squat

Unloaded squat on a BOSU for balance and controlled lower-body positioning rather than maximal strength.

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Bosu Ball Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCoreCalves

Equipment

Bosu Ball

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place the BOSU on a nonslip surface and step onto it carefully, using nearby support if needed.
  2. 02Set your feet in a comfortable squat stance, distribute pressure evenly, and brace your trunk.
  3. 03Bend your hips and knees to descend only as far as you can keep the dome controlled and your heels supported.
  4. 04Keep your chest lifted and guide your knees in the same direction as your toes without letting the BOSU tip abruptly.
  5. 05Drive through both feet to stand tall, regain full balance, and then begin the next repetition.

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Variations

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Alternatives

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