BOSU™ Ball Dumbbell Goblet Squat
Challenge your balance and build strength with the BOSU™ Ball Dumbbell Goblet Squat! Engage your core and legs for a full-body workout.
The BOSU™ Ball Dumbbell Goblet Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. You'll need: dumbbells or balance trainer (bosu ball).
Required Equipment
BOSU™ Ball Dumbbell Goblet Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
BOSU™ Ball Dumbbell Goblet Squat Variations and Alternatives
How to do the BOSU™ Ball Dumbbell Goblet Squat
A Bosu ball (flat side down)
1. Setup:
Begin by placing the Bosu ball flat side down on the ground.
Stand on top of the Bosu ball with your feet shoulder-width apart.
Positioning:
Hold a dumbbell vertically by one end with both hands.
Position the dumbbell close to your chest, with your elbows pointing down.
Starting Position:
Ensure your back is straight, chest is lifted, and your core is engaged.
Your feet should be firmly planted on the Bosu ball.
The Squat:
Slowly lower your body into a squat by bending your knees and pushing your hips back, keeping the weight in your heels.
Go as low as you can while maintaining good form, ideally until your thighs are parallel to the ground.
Return to Starting Position:
Press through your heels and straighten your legs to return to the starting position.
Ensure your back remains straight and your core stays engaged throughout the movement.
Repetitions:
Complete 10-15 repetitions for 2-3 sets, resting as needed between sets.
Tips:
Keep your shoulders relaxed and avoid rounding your back.
Focus on maintaining balance on the Bosu ball throughout the squat.
If you're new to this exercise, practice without weight first to get comfortable with the movement.
BOSU™ Ball Dumbbell Goblet Squat FAQs
What muscles does the BOSU™ Ball Dumbbell Goblet Squat work?
The BOSU™ Ball Dumbbell Goblet Squat mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the BOSU™ Ball Dumbbell Goblet Squat?
Dumbbells or balance trainer (bosu ball).
Is the BOSU™ Ball Dumbbell Goblet 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 Dumbbell Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some BOSU™ Ball Dumbbell Goblet Squat variations and alternatives?
Similar exercises include the BOSU™ Ball Counter-Balance Skater Squat, BOSU™ Ball Single-Leg Good-Morning, Alternating BOSU™ Ball Side-Kick Heel-Tap Squat and BOSU™ Ball Goblet Squat.
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