BOSU™ Ball Unilateral Squat
The BOSU™ Ball Unilateral Squat is a compound exercise that mainly works the quads, with help from the glutes & hips, hip abductors (outer thighs) and core. You'll need: balance trainer (bosu ball).
Required Equipment
BOSU™ Ball Unilateral Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
How to do the BOSU™ Ball Unilateral Squat
Stand centered on top of a BOSU ball with one foot, holding your arms in front of your chest for balance.
Lift your opposite foot slightly off the surface and brace your core tightly.
Inhale as you slowly bend your standing knee and push your hips back to lower your body into a squat.
Keep your chest up and your knee tracking directly over your toes as you descend.
Exhale and press firmly through your standing heel to return to the starting position.
BOSU™ Ball Unilateral Squat FAQs
What muscles does the BOSU™ Ball Unilateral Squat work?
The BOSU™ Ball Unilateral Squat mainly works the quads, with help from the glutes & hips, hip abductors (outer thighs) and core. The main muscles are the quadriceps femoris.
What equipment do you need for the BOSU™ Ball Unilateral Squat?
Balance trainer (bosu ball).
Is the BOSU™ Ball Unilateral 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 Unilateral Squat go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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