BOSU™ Ball Goblet Squat

Place a Bosu ball rounded side down on the floor. Stand on the flat side of the Bosu ball with your feet shoulder-width apart. This will help improve balance and stability during the squat.

Pick up a dumbbell or kettlebell and hold it close to your chest with both hands. This is the "goblet" position.

Brace your core, keep your chest up, and look straight ahead to maintain balance.

Slowly bend your knees and lower your hips to squat down. Your elbows should come in between your knees.

Squat down until your thighs are at least parallel to the Bosu ball, or as far as you can comfortably go without losing balance or form.

Pause at the bottom for a moment if you are able to maintain balance.

Drive through your heels and press your feet into the Bosu ball to return to the starting position.

Complete the desired number of repetitions while maintaining a steady pace and good form.

Safety Tips: Warm up properly before attempting this exercise to avoid injury. Start with just bodyweight to get used to the unstable surface before adding weight. Maintain a straight back throughout the movement to prevent strain on the lower back. If you struggle with balance, practice near a wall or stable surface that you can hold onto if needed.

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