Squat on Bosu Ball

Squat On Bosu Ball


This exercise involves performing a squat while standing on a Bosu ball, which challenges balance and stability while also targeting the lower body muscles. The Bosu ball adds an element of instability, requiring the core muscles to engage in order to maintain proper form.

Muscle Group

Equipment Required

Squat on Bosu Ball Instructions

  1. Place the Bosu ball on the ground with the flat side up.
  2. Stand in front of the Bosu ball with your feet shoulder-width apart.
  3. Step onto the Bosu ball with one foot, placing it in the center of the ball.
  4. Step onto the Bosu ball with your other foot, placing it next to your first foot.
  5. Engage your core and keep your back straight as you lower your body into a squat position.
  6. Lower your body until your thighs are parallel to the ground.
  7. Push through your heels to stand back up to the starting position.
  8. Repeat for desired number of reps.

Squat on Bosu Ball Form & Visual

Squat on Bosu Ball

Squat on Bosu Ball Benefits

  • Improves balance and stability
  • Strengthens lower body muscles, including quadriceps, hamstrings, and glutes
  • Engages core muscles for added stability and strength
  • Increases range of motion in hips and knees
  • Can be modified for different fitness levels and goals
  • Provides a challenging and fun workout

Squat on Bosu Ball Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Core muscles
  • Lower back muscles
  • Calf muscles

Squat on Bosu Ball Variations & Alternatives

  • Squat with dumbbells on bosu ball
  • Squat jumps on bosu ball
  • Single leg squat on bosu ball
  • Bosu ball wall squat
  • Bosu ball pistol squat