BOSU™ Ball Counter-Balance Skater Squat
Challenge your balance and build lower body strength! This skater squat variation adds a BOSU twist for an extra stability challenge.
The BOSU™ Ball Counter-Balance Skater Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: balance trainer (bosu ball).
Required Equipment
BOSU™ Ball Counter-Balance Skater Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
BOSU™ Ball Counter-Balance Skater Squat Variations and Alternatives
How to do the BOSU™ Ball Counter-Balance Skater Squat
Starting Position:
Place the Bosu Ball flat side down on a stable surface.
Stand next to the Bosu Ball with your feet hip-width apart.
Positioning:
Lift one foot off the ground and place it on top of the Bosu Ball, finding your balance.
Keep your other foot on the ground for stability.
Movement:
Gently lower your body into a squat while extending your other leg out behind you (the leg that is not on the Bosu).
Keep your chest lifted and your back straight as you lower down.
Aim to lower until your thigh is parallel to the ground if possible, maintaining control.
Return to Starting Position:
Press through the heel of the foot on the Bosu Ball to return to standing.
Ensure you maintain your balance as you stand back up.
Repetition:
Perform 10-15 repetitions on one leg before switching to the other side.
Make sure to keep your movements smooth and controlled to maintain balance.
Tips for Beginners:
If you're new to this exercise or find it challenging, feel free to practice squatting without the Bosu Ball first.
You can use a wall or a sturdy piece of furniture for support as you build your balance and strength.
Safety Precautions:
Ensure the area around you is clear of obstacles to prevent tripping.
Focus on your breathing, inhaling as you lower down and exhaling as you rise back up.
Stop if you feel any pain or discomfort.
This exercise helps improve balance, coordination, and lower body strength.
BOSU™ Ball Counter-Balance Skater Squat FAQs
What muscles does the BOSU™ Ball Counter-Balance Skater Squat work?
The BOSU™ Ball Counter-Balance Skater Squat mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the BOSU™ Ball Counter-Balance Skater Squat?
Balance trainer (bosu ball).
Is the BOSU™ Ball Counter-Balance Skater Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the BOSU™ Ball Counter-Balance Skater Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some BOSU™ Ball Counter-Balance Skater Squat variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Balance-Board, BOSU™ Ball Single-Leg Good-Morning and Alternating BOSU™ Ball Side-Kick Heel-Tap Squat.
Training calculators
Work out the numbers behind your training before your next session.