# BOSU Squat

URL: https://heatsy.app/ex/bosu-squat

Also known as: BOSU Squats, Bosu Ball Squat, Squat on BOSU, BOSU Dome 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](https://heatsy.app/ex/bodyweight-squat)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)
- [Jump Squat](https://heatsy.app/ex/jump-squat)