BOSU Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius
• Tibialis Anterior
• Fibularis Longus

Equipment

• BOSU Ball

Technique

1. Place a BOSU with the dome up on a flat floor and carefully step on with both feet, shoulder-width apart in the middle.
2. Hold the arms in front of your chest for balance and stand tall.
3. Sit down and back into a squat, keeping the knees tracking over the toes.
4. Drive up through the feet to stand, keeping control of the wobble.
5. Step off carefully when finished.

Cues

• Move slowly and keep the weight on the whole foot.
• Keep the chest up and eyes forward.
• Start with bodyweight only.

Common mistakes

• Adding heavy weight on an unstable surface, which raises injury risk.
• The knees caving in.
• Looking down.
• Rushing the reps and losing balance.

Alternatives

• Bodyweight Squat
• Goblet Squat
• Jump Squat